Warm Up (600): 2 rounds 100 swim/100 drill/100 kick Set (900) 12 x 75's on 1:00 ...descne 1-3 Set (1800): 6 rounds 4 x 50 easy free on 1:00 100 FAST on 2:00 ...1-3 to MAX Cool-down (200) 200 EZ