Warm Up (600) 300 swim 200 kick 100 drill Set (700) 2 rounds 2 x 150 (or 100) build on 2:15 ...descend 1-3 50 easy on 2:00 Set (1800) 4 rounds 4 x 100 (or 75) on 1:40/1:30/1:20 ...hold solid, fast on #3 50 easy on 2:00 Cool-down (200) 200 EZ