Warm-up (500) 300 swim 200 kick Set (2400) 3 x 300 FR on 4:30 4 x 50 (d1-4) on 1:00 2 x 300 FR on 4:15 4 x 50 (d1-4) on 1:00 1 x 300 FR on 4:00 4 x 50 (d1-4) on 1:00 Set (600) 2 x 300 pull on 4:15 …3/5/3cb by 100's Cool-down (200) 200 EZ