Warm up (600): 2 rounds 200 free/100 drill Se (600) 2 rounds 2 x 50 kick on 1:05/1:00 2 x 50 drill on :55/:50 100 free on 1:30 Main set (2200): 2 rounds 400 on 6:00 2 x 200 on 3:30 …4th/8th 25 all kick 6 x 50’s kick …4 on 1:05, 2 on 1:00 …Cool-down 100 EZ |