Warm-up (600) 600 choice OYO Set (600) Kick 8 x 75 on 1:15 ...25 Kick, 50 Swim Set (1400) 6 x 100 Free on 1:20 ...descend 1-3 4 x 200 free …2 on 3:00/2 on 2:40 Set (600) Pull 2 x 300 descend 1-2 Cool-down (300) 100 kick 200 swim EZ