Warmup (500) 300 Drill/Kick/Swim 4 x 50 on 1:00 Set (500) 10 x 50 dolphin kick on 1:10 Set (800) 8 x 100 swim on 1:30 …descend 1-4 Set (1500) 2 x 100 on 1:40 2 x 200 on 3:20 1 x 300 on 4:40 2 x 200 on 3:10 2 x 100 on 1:30 Cool down 200