Warm Up (600) 12 x 50's on :50 Set (1200) 3 rounds 3 x 100 free on 1:30 3 x 50 stroke on :55 3 x 50 kick on 1:00 Rd 2 = 2x, Rd 3 = 1x Set (1650) 3 rounds 3 x 100 build 2 x 75 …last 25 fast 50 fast 50 ez Cool-down (100) 100 Swim choice