Warm-up (900) 300 choice 4 x 150 ...1-2 Free ...3-6 IM order (50 kick/50 drill/50swim) Main set (1200) 3 x 4 x 100 ( 1,3 on 1:45 or rest 15 sec. 2,4 on 1:30 or rest 10 sec. ) ...#1. IM change every 25 ...#2. Free ...#3. IM every 100 ...#4. Free Kick-set (300) 8 x 50 kick Fly on BK ...underwater past flags ...on 1:00/1:10 Set (500) Pull 2 x 250(or 200) ...descend 1-2 ...rest 10 sec Cool-down (100) 100 EZ |