Warm Up (400) 300 Swim 100 Kick Set (900) 6 x 150 free ...2 on 2:10; 2 on 2:05; 2 on 2:00 Set (2100) 3 rounds 200 on 3:00 2 X 100; 1 on 1:20; 1 on 1:15 4 x 50 1:00; :55; :50; :45 100 kick on 2:25 Cool-down (100) 100 EZ