Warm-up (600) 12 x 50's on :50 Set (400) 4 x 100 on 1:30 1,3 :swim w/overkick on 1st/4th 25 2,4: fast on 1st and 4th 25 …rest 10-15 sec. Set (2400): 4 rounds 100 easy 2:00 200 mod 3:00 300 hard 4:00 Cool-down (100) 100 EASY