Warm-up (600) 10 minute swim - OYO Set (400) 8 x 50 kick on 1:10 …no fins Set (2000) 2 rounds 2 x 400 Free on 6:00 ...1-hold steady pace ...2-neg split 4 x 50 on 1:00 ...descend to FAST ...rnd 1-choice, rnd 2-free Cool-down (200) ...moderate to EZ