Warm Up (600) 12 x 50's on :50 Set (1000) 2 x 250 on 4:00 ...200 Swim, 50 Kick 2 x 250 Swim on 3:45 Set (1200) 2 rounds 200 (25 fast 25 ez) 2 x 100 BUILD on 1:30s 2 x 50 on 1:30 SPRINT 2 x 50 EZ w/:10s rest Cool-down (200) 200 Swim choice