Warm up (600): 4 rounds 100 free/50 kick Set (600) 3 rounds 100 (kick/swim/drill/swim) on 1:45 2 x 50 back on :50 Main set (1800): 3 rounds 4 x 100 free/4 x 50 kick on 1:15 Round 1- 100's on 1:55 Round 2- 100's on 1:50 Round 3- 100's on 1:45 Set 400 Pull …5 cb Cool-down 200 EZ choice |