Warm-up (500) 300 catch-up free 4 x 50 kick on 1:00 Set (600) 4 X 150's on 2:15 ...50 Fr, 50 BK, 50 Fr Set (1800) 2 rounds 300 pace on 4:30 100 EZ on 1:45 200 fast on 2:45 100 EZ on 2:00 2 X 50's on 1:15 ...FAST kick EZ 100 Set (300) 6 x 50's choice …ood FAST on 1:00 …even EZ on 1:20 Cool-down (200) 100 CATCH-UP 100 EZ |