Warm Up (700) 2 rounds 75 kick/75 drill 4 x 50 on :45 Set (1000) 5 x 200 pull on 2:50 …3 cb Set (2000) 4 x 150 on 2:15 …50 swim/50 drill/50 swim 4 x 100 on 1:30 …25 swim/50 drill/25 swim 4 x 150 on 2:00 4 x 100 on 1:20 …descend 1-4 200 cool down