Warm-up 300 free 3 x 100 choice (rest 10 sec.) Set Pull 8 x 50 on :50 Set Kick 2 x 100 (no fins) ...last 25 HARD ...rest :30 sec. Set 2 rounds: 3 x 100 then 1 x 50 2 x 100 then 2 x 50 1 x 100 then 3 x 50 ...round 1: 100 on 1:30 50 on :50 ...round 2: 100 on 1:20 50 on :50 Set 2 X 75 build + 50 technic + 25 kick HARD (rest :20) Warm-down EZ 200 choice |