Warm-up (600) 300 Free 200 Kick 100 drill Set (900) 12 x 75 on 1:05 …focus on stroke count Set (1200) 6 rounds 1 x 25 build on :30 1 x 50 fast on :40 1 x 25 ALL OUT on :20 100 ez on 2:00 Set (300) 6 x 50 on 1:00 …2 turns/start in middle Cool-down (200) 200 choice |