Warm Up (600) 2 rounds 200 free/100 kick Set (800) 2 rounds 200 free on 3:10 50 kick on 1:10 100 free on 1:40 50 back on 1:00 Set (1800): 150 on 2:10 100 on 1:40 50 easy on 1:10 150 on 2:10 2 x 100 on 1:40 50 easy on 1;10 150 on 2;10 3 x 100 on 1:40 50 easy on 1:10 150 on 1:50 4 x 100 on 1:40 50 easy on 1:10 Cool-down (200) 200 EZ |