Warm-up (600) 10 minute swim OYO Set (400) 2 x 200 on 3:30 …50 swim/50 drill Set (1200) 4 rounds 4 x 50's on 1:15 …1 ez/1 FAST 100 easy swim/kick Set (400) 400 pull …5cb Set (200) 4 x 50’s FAST kicks on 1:15 Cool-down (200) 200 choice