Warm-Up (600) 10 mins 400 CATCH-UP Free 200 kick Set (600) 10 mins 8 x 75's on 1:15 ...25 fr/25 stroke/25 fr ...IM order Set (1200) 25 mins 4 rounds 4 x 50 free on 1:00 ...25 EZ/25 fast (85%) 100 FAST on 2:00 ...1-2 3-4 by rounds ...1 min after rd 2 Cool-down (400) 10 mins 200 kick 200 EZ |