Warm up (1100): (2 rounds) 200 free/50 kick (2 rounds) 100 free on 1:45 100 (50 back/50 free) on 2:00 100 kick on 2:15 Main set (2000): 2 x 200 on 3:30 2 x 50 easy on 1:00 2 x 150 on 2:20 2 x 50 easy on 1:00 2 x 100 on 1:30 2 x 50 easy on 1:00 2 x 150 on 2:30 2 x 50 easy on 1:00 2 x 200 on 3:00 2 x 50 easy on 1:00 Kick set (300): (3 rounds) 50 easy on 1:30 50 fast on 1:15 Cool-down OYO |