Warm-up (600) 600 choice OYO Set (600) 12 x 50’s swim on 1:00 ...build to 80% effort Set (1600): 2 rounds 4 x 100 free on 1:30 R1- 200 IM/R2- 400 IM ..timed by rounds w/2:00 rest 100 free on 2:00 Set (400) 400 pull …moderate Cool-down (200) 200 ez