Warm-up (500) 300 Free 200 kick Set (500) 2 rounds 10 x 50 free on :55 Set (200) Pull 200 ...5cb Set (900) 2 rounds 100 moderate on 1:45 100 Fast on 1:30 100 easy on 2:00 50 moderate on 1:00 50 FAST on 1:20 50 EZ on 1:40 Set (300) 12 x 25’s choice on :40 ….25 FAST/25 EZ Set (200) Cool -Down |