Warm Up (600) Swim 12 x 50's on :50 Set (1500) 4 x 150 on 2:45 ... 50 kick/50 pull/50 swim Swim 6 x 150 on 2:15 ... breathing 3/5/7 by 50 Set (1400) 4 rounds Swim 2 x 150 on 2:10 50 sprint on 1:00 Cool-down (100) 100 Ez choice