Warm up (600): 4 rounds 100 free/50 drill Set (600) 3 rounds 100 free on 1:30 50 drill on 1:00 (IM order) 50 stroke on 1:00 (IM order) Set (1800): 3 rounds 4 x 150 (ALL 100 free/50 kick) …2:40/2:30/2:20/2:10 Set (300) Pull 300 free …5 cb Cool-down (200) 200 EZ |