Warm-up (600) OYO 10 minutes Set (600) 6 x 100 kick on 2:00 …odd back kick …even free kick Set (2100) 500 Free on 7:00 6 x 50 on :45 ...ez/fast 500 Free on 7:00 4 x 50 on :50 ...descend 1-3 500 Free on 7:00 2 x 50 on 1:00 ...FAST Cool-down (400) 200 kick 200 swim |