Warm-up (1000) 600 choice 200 kick 4 x 50 build on 1:00 Set (2000) 2 rounds 3 x 200 on 3:15 3 x 100 on 1:45 100 easy Set (400) 8 x 50 on 1:30 odds: max u/w dolphin kick, then fast kick on back evens: easy free Cool down (200) 200 easy