Warm-up (700) 4 x 100 free on 1:45or 3 x 100 on 2:00 4 x 50 kick on 1:30 no fins Pull-set (400) or (300) 400/300 pull 3cb Set (2000) 400 moderate on 6:30 (or 350) 2 x 200 free on 3:15 (80%) rest :30 300 moderate free on 5:00 (or 250) 2 x 150 free on 2:45 (85%) rest :30 200 moderate free on 3:30 (or 150) 2 x 100 free on 2:00 (90%) rest :30 100 moderate free on 2:00 2 x 50 free on 1:00 (max) Cool-down 100 EZ choice |