Warm-up (500) 300 (50 catch –up/50 free) 200 kick Set (700) 4 x 100 free on 1:30 ...descend 1-4 4 x 75 build on 1:05 Set (2100) 2 rounds 300 free on 4:30 2 x 75 on 1:00 200 free on 2:45 2 x 75 on 1:05 100 free on 1:15 2 x 75 on 1:10 ...rest 1 minute between rounds Cool-down (100) 100 EZ |