Warm-up (200) 400 CATCH-UP Free 200 kick Set (600) 8 x 75 on 1:15 stroke/free/kick - IM order Set (2000) 4 rounds 4 x 25 EZ on :35 3 x 50 build on :50 2 x 75 descend 1-2 on 1:05 1 x 100 FAST on 1:20 Cool-down (200) 200 EZ