Warm up (600) 300 free 300 (100 kick/100 drill/100 kick) Set (600) 2 rounds 2 x 100 free on 1:30 2 x 50 kick on 1:00 Set (2200) 2 x 300 on 4:30 …descend 1-2 2 x 100 on 1:20 3 x 200 on 3:00 …descend 1-3 2 x 100 on 1:20 4 x 100 on 1:30 …descend 1-4 2 x 100 on 1:20 Cool-down (200) 200 EZ |