Warm Up (600): 3 rounds 150 Free 50 back drill Set (900) 3 rounds 2 x 50’s on 1:00 …25 back drill/25 free 2 x 100’s on 1:45 …75 free/25 back Set (1800): 12 x 150 3 on 2:00 25 back/125 Free 3 on 2:10 50 back/100 Free 3 on 2:20 100 back/50 Free 3 on 2:00 all free Cool-down 100 EZ |