Warm-up (600) 600 choice OYO Set (600) 12 x 50 on 1:00 ...25 Kick, 25 Swim Set (1400) 6 x 100 Free on 1:30/1:40 ...descend 1-3 4 x 200 free …2 on 3:00/2 on 2:45 Set (400) Pull 400 …5 cb Cool-down (200) 100 kick 100 swim EZ