Warm Up (600) 300 choice, 200 drilll 100 kick Set (600) 4 rounds 50 choice scull on 1:10 50 choice kick on 1:00 50 choice swim on :50 Set (400) 8 x 50 on 1:00 …Choice Set (900) 2 rounds 2 x 50 free on :45 ...hold :35 to :40 REST 50 free fast on 1:30 2 x 50 choice on :50 ...hold :40 to :45 REST 1 x 50 on 1:30 ...fast Set (500) 500 pull …3cb Cool- down (100) EZ 100 |