Warm-up (500) 300 Free 200 kick Set (600) 4 x 150's on 2:30 ...25kick/75fr/25kick ...descend 1-4 Set (2200): 2 x 300 on 4:30 ...d1-2 200 free on 3:00 3 x 200 on 2:45 ...d1-3 200 free on 3:00 4 x 100 free on 1:20 ...d-1-4 200 free on 3:00 Cool-down (200) 200 EZ choice |