Warm-up (600) 400 (50 catch –up/50 free) 200 kick Set (600) 12 x 50’s swim on 1:00 ...build to 80% effort Set (2200): 2 rounds 5 x 100 build free on 1:30 1 x 500 ..timed by rounds w/2:00 rest 100 free on 2:00 Cool-down (200) 200 easy