Warm-up (600) 300 Free 200 Kick 100 pull Set (600) 12 x 50's on :50 …descend 1-4 Set (1800) 6 rounds 1 x 150 free on 2:15 1 x 100 build on 1:30 1 x 50 FAST on 1:00 …last 50 - descend 1-3 by rounds ...rest :45 bewteen rounds Set (300) Kick 6 x 50 on 1:00 …25 dolphin/25 flutter Cool-down (200) |