Warm Up (600) Swim 12 x 50's on :50 Set (600) Swim 8 x 75 build …on 1:00 Set (1600) Swim 4 x 150 on 2:15 Pull 4 x 200 pace on 3:00 100 easy on 2:00 100 FAST Set (400) Kick 8 x 50 on 1:00 ..ood dolphin ..even flutter Cool-down (200) 200 ez