Warm-up (600) OYO 10 minute swim Set (300) 6 x 50 kick on 1:10 ...25 FAST/25 easy Set (2100) 4 rounds 200 Steady on 3:00 150 Build on 3:00 100 FAST on 2:00 50 SPRINT on 2:00 …use equip as needed ...easy 25 after each round Cool-down (200) 200 EZ