Set Start at 8:40 2 rounds 100 kick/100 drill on 2 :00 6 x 50 on :55 Set 8 x 50 on :50 6 x 100 on 1:40 4 x 150 on 2:20 6 x 100 on 1:30 8 x 50 on :45 Set 4 x 100 on 1:45 …25 back/25 free …dolphin kick past the flags 4 x 100 on 1:45 …25 fly drill/25 free 4 x 100 on 2:00 …25 breast/25 free …2 pull downs on breast 200 cool down |