Warm Up (200) 200 choice Set (600) Swim 12 x 50 ...odds kick/free on 1:05 ...evens build on :55 Set (2000) 3 rounds 3 x 200 free on 3:15/3:10/3:05 ...descend 1-3 2 x 50 easy on 1:15 Cool-down (200) 200 EZ choice