Warm Up (600) Swim 12 x 50's on :50 Set(400) 8 x 50's on :50 ...25 mod/25 fast Set (200) Kick 4 x 50 on 1:00 Set (1600) 4 rounds 6 x 50’s on :45 ...descend 1-3 100 easy on 2:00 Set (400) 4 x 100’s on 1:30 ...moderate pull Cool-down 200 EZ choice