Warm-up (600) 400 CATCH-UP Free 200 kick Set (900) 2 rounds 50 back on 1:00 100 (50 drill/50 free) on 1:30 2 x 100 free on 1:20 2 x 50's kick on 1:00 Set (3000): 3 rounds 2 x 200 on 2:45 4 x 100 (3 on 1:25, 1 on 1:20) 4 x 50 on :55/:50/:45/:40 Set (200) 200 kick (2nd 100 FAST) Cool-down (200) 200 EZ choice |