Warm-up (200) 200 free Set (800) 2 rounds 6 x 50's on :50 ...25 mod/25 fast 100 kick on 2:15 Set (1600) 4 rounds 6 x 50’s on :55 ...descend 1-3 100 easy on 2:00 Set (400) Pull 4 x 100’s ..3cb Cool-down (200) 200 easy swim