Warm-Up (500) Swim 300, drill 100 Kick 100 Set (600) 4 x 150 on 2:15 …100 free/50 drill IM Order Set (1800) 2 rounds 2 x 100 on 1:30 ...1 build/1 fast 100 easy on 2:00 2 x 75 on 1:15 ...1 build/1 fast 100 easy on 2:00 2 x 50 on :45 ...1 build/1 fast 100 easy on 2:00 2 x 25 on :30 ...1 build/1 fast 100 easy on 2:00 Cool-down (300) 100 kick 200 EZ choice |