Warm up (700): 400 free 2 rounds 3 x 50 on 1:00 1- free 2- kick 3- drill/free Set 300 pull ...5cb Set (2000): (Descend 200's free 1-4; kick = HARD) 200 free on 3:00 200 kick on 4:00 100 easy free on 2:00 200 free on 3:00 2 x 150 (100 kick/50 free) on 2:45 100 easy free on 2:00 200 free 3:00 2 x 100 kick/free on 1:45 100 easy free on 2:00 200 free on 3:00 2 x 50 kick on 1:15 100 easy free on 2:00 Cool-down 200 easy |