Warm Up (600) 12 x 50's on :50 Set (200) 4 x 50's kick on 1:00 ...descend 1-4 Set (2400) Swim 2 x 50 on :45 4 x 100 on 1:30 Swim 4 x 50 on :45 6 x 100 on 1:25 Swim 6 x 50 on :45 8 x 100 on 1:15 Cool-down (200) 200 EZ choice