Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 3 rounds 50 kick on 1:00 100 free on 1:20 50 easy on 1:00 Set (1600): (4 rounds) 150 on 2:10 2 x 100 on 1:15 50 on 1:00 Set (500) Pull 500 free …3cb Cool-down (200) 200 EZ