Warm up (400) 400 Choice 100 kick Set (500) 200 rest 10 150 rest 15 100 rest 20 50 ....last 50 FAST Set (1200) 2 rounds 1 x 200 on 4:00 …50 kick/50 swim 1 x 50 FAST on 1:30 1 x 150 on 3:30 …50 kick/50 swim 1 x 50 FAST on 1:30 1 x 100 on 2:30 …50 kick/50 swim 1 x 50 FAST on 1:30 Set (600) 12 x 50's on 1:15 …IM order/choice Cool-down (200) 200 EZ |