Warm Up (600) 12 x 50’s on :50 …every 4th 50 stroke Set (600) 4 x 150's on 2:30 …last 50 kick Set (2000) 4 rounds 2 x 50 (25 scull, 25 swim) 1:15 4 x 100's on 1:30/1:25/1:20/1:15 …descend 1-4 Cool--down (200) Swim EZ 200