Warm-up (500) 300 Free 200 Kick Set (400) 8 x 50 on :55 ...Easy/Hard, Hard/Easy ...All Hard, All Easy Set (2000) …BUILD and DESCEND 3 x 100s on 1:30 2 x 200s on 3:00 1 x 300 on 4:30 1 Minute Rest 1 x 300 on 4:30 2 x 200s on 3:00 3 x 100s on 1:30 Set (300) 6 x 50 's kick on 1:00 Cool-down (200) 200 EZ |