Warm Up (600) 12 x 50's on :50 Set (600) 8 x 75 on 1:15 odds- 50 free/25 kick evens- 25 fist closed fr/25 ez fr/25 fast Set (2050) 4 rounds (700) 100 on 1:20 75 mod on 1:20 minute break 4 rounds (750) 100 on 1:15 2 x 75 mod on 1:15 minute break 3 rounds (600) 100 on 1:10 2 x 50 easy on 1:10 Cool-down (250) 6 x 25 swim/kick on :30 easy 100 swim down |