Warm Up (900): 6 x 150 2 rounds …2 free on 2:15 …1 50 kick/50 swim/kick on 2:45 Set (900) 3 rounds 100 Kick 2:30 150 easy 2:30 200 FAST 2:30 Set (900) 3 rounds 200 easy 3:30 150 moderate 2:15 100 FAST 1:15 Set (500) 500 pull …moderate …3cb Cool-down (200) 200 EZ choice |