Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (400) 4 x 100 pull …alt 1:30/1:40 Set (1800) 2 rounds 2 x 200 on 3:15/3:00 2 x 100 (kick/swim) on 2:00 300 build on 5:30 Set (600) 6 x 50 choice on 1:00 …descend 1-3 Cool-down (100) EZ 100