Warm up (700): 2 rounds 200 free/100 kick/50 back Set 8 x 50 on :50 …descend 1-4, 5-8 Main set (2000): 2 rounds 200 on 2:50 4 x 50 kick on 1 150 on 2:10 3 x 50 back on :55 100 on 1:25 2 x 50 free on :50 2 x 50 kick on 1 Cool-down (200) 200 EZ choice |