Warm Up (500) Swim 10 x 50's on :50 Set (600) Swim 6 x 100's build …on 1:40 Set (1600) Swim 4 x 150 on 2:30 Pull 4 x 200 pace on 3:15 100 easy on 2:00 100 FAST Set (300) Kick 6 x 50 on 1:05 ..ood dolphin ..even flutter Cool-down (200) 200 ez