Warm-up (600) 400 CATCH-UP Freee 200 kick Set (600) 2 rounds 4 x 75 on 1:10 1) 25 fast/50 mod 2) 50 fast/25 mod 3) 75 fast 4) 75 mod Set (2300) 4 rounds 3 x 50 pace on :35 100 breath control (3/5/7/9) on 1:30 25 FAST choice on :30 100 breath control (3/5/7/9) on 1:30 r2, 50 on 1:00 r3, 75 on 1:30 r4, 100 on 2:00 Cool-down (100 100 EZ |