Warmup (600) 12 x 50 on :50 Set (500) 5 rounds 4 x 25 on :30 …IM order Set (2400) 2 rounds 4 x 150 on 2:15 …1st and last 50 free …middle 50 switching IM 4 x 100 on 1:30 …1st and last 25 free …middle 50 switching IM 4 x 50 on :45 …switching IM Cool-down (200) 200 EZ |