Warm Up (400): 300 free/100 kick Set (900) 2 x 200 free/100 kick 3 x 100 free/100 kick Set (300) 6 x 50 free on :50 ...odds easy/evens build Set (1800): 4 rounds 2 x 75’s on 2:00 @80% effort 50 easy on 1:00 5 rounds 2 x 50’s on 1:30 @100% effort 100 easy on 2:00 Cool-down (200) 200 moderate to EZ |