Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (800) 2 rounds 8 x 50 on :50 or 10 sec. rest 25 choice-25 free Set 16 x 100 on 1:20 ...descend 1-4 ...descend #'s 4, 8, 12, 16 ...rest 1 min. every 4 Cool-down (200) 200 EZ choice