Warm Up (600) 200 swim/200 kick/4 x 50 Set (600) 4 rounds 50 kick 1:10 100 build on 1:40 Set (2000) 500 pace on 8:30 2 x 150 on 2:20 ...d1-2 400 pace on 6:30 2 x 100 on 1:30 ...d1-2 300 pace on 4:40 4 x 50 on 1:00 ...d1-4 Cool-down (200)