Warm-up (500) 300 catch-up free 4 x 50 kick on 1:00 Set (600) 4 X 150's on 2:15 ...50 Fr, 50 BK, 50 Fr Set (2000) 2 rounds 8 x 100's 1:30/1:15 2 X 50's on 1:15 ...FAST kick EZ 100 Set (200) 4 x 50's kick …ood FAST on 1:00 …even EZ on 1:15 Cool-down (200) 200 EZ |