Warm Up (600) Swim 12 x 50's on :50 Set (600) 8 x 75 on 1:20 odds: kick/drill/swim, evens: 25 kick/50 build to fast Set (2000) 4 rounds 200 pace on 3:00 150 build on 2:15 100 hard on 1:30 50 Easy on 1:00 Cool-down (200) 200 choice