W/U- 700 yards 300 swim 200 kick 4 x 50 :50 des 1-4 Pre-set- 600 yards 8 x 75 1:30 choice/fast kick/free Set-up set- 500 yards 2 rounds 10 x 25 round 1- :40 odds fast kick, evens ez round 2- :30 odds fast free or IM, evens ez Main set- 1400 yards 4 rounds 50- 1:00 25 fast/25 ez 75- 1:10 50 fast/25 ez 100- 1:30 50 fast/50 ez 125- 2:00 75 fast/50 ez *** minute rest between rounds 2 & 3*** |