Warm-up (600) 400 free 200 kick Set (600) 6 X 100 free on 1:30 ...descend (1-3) Set (2100) 300 on 4:30 2 X 150 (80%) on 2:00 100 kick on 2:00 300 on 4:30 3 X 100 (90%)on 1:30 100 kick on 2:00 300 on 4:30 6 X 50 (FAST) on 1:00 100 kick on 2:00 Cool-down (200) 200 EZ |