Warm Up (500) 100 choice kick 8 x 50 on :50 Set (800) 4 x 200 50 swim/50 kick on 3:15 …#1 IM …#2 free …#3 Choice …#4 free Set (500) 10 x 50 kick on 1:00 …no fins Set (1050) 3 rounds 4 x 50 on :45 100 for time on 1:50 2 x 25 kick on :30 200 cool down