Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (900) 3 rounds 4 x 50s on :55 :50, :45 by rds 100 kick on 2:15 Set (1200) 4 rounds 4 x 50 on 1:10 100 ALL OUT on 2:20 Cool-down (300) 300 easy