Warm UP (1100): 300 free 4 x 100 free on 1:20 4 x 75 (50 catchup/25 free) on 1:10 4 x 50 kick on 1:00 Main Set (2100): 2 rounds 300 free on 4:30 2 x 75 on 1:00 200 free on 2:50 2 x 75 on :55 100 free on 1:20 2 x 75 on :50 ...rest 1-2 minutes between rounds Cool-down 200 EZ choice |