7/4 SET 7 mins WARM-UP 4 x 150 on 2:45 ...ez/med/hard 1776 SET 17 x 100 Free ...3 on 1:40, 2 on 1:30 7 x 50’s kick on 1:10 6 x 25’s on :45 ...ALL FAST ...ODD 25’s off blocks Cool-Down – OYO