Warm up (600) 400 swim 200 pull (Buoy only) Set (600) 6 x 100 Alt: ...100 swim ...50 Kick/50 Drill Set (2100) 3 x 150 Build on 2:15 4 x 200 Pace on 2:45 3 x 150 Descend on 2:00 4 x 100 Alt Descend on 1:15 Cool down (200) 200 long and easy