Warm up (600) 3 rounds 50 free/50 nonfree/100 kick Set (600) 3 rounds 4 X 50 on :50 1 X 100 on 1:30 Set (2000) 6 X 100 ...1st 3 on 1:30/ 2nd 3 on 1:25 300 on 4:30 100 kick on 2:00 3 X 200 on 3:00, 3:50, 2:40 100 kick on 2:00 2 X 150 1st 50 stroke 2:15 Cool down (200) 200 EZ |