Warm-up (600) OYO 10 minute choice swim Set (600) 8 X 75 on 1:30 ...25 stroke/ 25 swim/ 25 stroke Set (1800) 2 rounds 3 X 200 on 3:00 3 X 100 on 1:30 …2nd on both =kick add :30 Set (400) 8 X 50 on :40 Cool-down (200) 200 EZ