Warm-up (600) 400 swim 200 pull (buoy only) ...3,5,7,5 cb by 50's Set (800) 8 x 50 Kick 1:00 8 x 50 on :45 Set (1600) 8 rounds 100 on 1:40 ...broken 4 x 25 Sprint ...w/5 sec. rest 100 choice drill on 2:00 Cool down (400) 200 kick 200 easy