Warm Up (600) 12 x 50's on :50 Set (900) 3 rounds 100 Drill on 1:40 200 Swim on 2:40 Set (1200) 3 rounds 100 Build on 1:30 250 hard on 3:00 50 easy on 1:30 Set (600) 6 x 100 on 1:30 ...descend 1-3, 4-6 Cool-down (200) 200 easy