Warm Up (700) 2 rounds 75 kick/75 drill 4 x 50 on :45 Start at :13 after the hour Set (2800) 4 x 200 free …2 on 2:50 / 2 on 2:45 4 x 50 choice kick on 1:00 ...Rest 1 minute 2 x 400 free on 5:45 …descend 1-2 4 x 50 choice kick on 1:00 ...Rest 1 minute 4 x 200 free …2 on 2:45 / 2 on 2:40 200 cool down |