Warm-up(600) 2 rounds 100 free/100 drill/100 kick Set (600) 2 rounds 100 back on 2:00 4 x 50 kick on 1:00 Set (1800) 3 rounds 2 x 150 on 2:15 ...100 free/50 non free 4 x 50 free build on :50 100 FAST choice Set (300) 6 x 50's drill on :55 ...catchup stroke Cool-down (200) 200 EZ choice |