Warm up (1200): 400 free 8 x 100 ...Odds Free on 1:30 ...Evens Back/Free on 1:45 Set (2000): 4 rounds 2 x 50 FAST kick on 1:05 100 free on 1:20 (or 75’s) 2 x 50 easy free on 1:00 200 free on 3:00 (or 150) ...Descend 100s + 200s (1-4) Cool-down (200) 200 EZ |