Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (400) 8 x 50's free on: 50 …4 cb Set (1800) 12 x 150 free …descend 1-4 …4 on 2:10, 4 on 2:05, 4 on 2:00 Set (300) 6 x 50 kick on 1:00 …descend 1-3 Set (300) Pull 300 free …3 cb Cool-down (200) 200 EZ |