Warm Up (200) 200 swim Set (600) Swim 12 x 50's on :55 ...descend 1-4 Set (400) Kick 8 x 50 on 1:15 …last 25yd FAST Set (1600) 4 rounds Swim 4 x 50's on 1:00 ...25 build/25 FAST 2 x 100 on 2:00 …last 25 sprint free Cool-down (200) 200 Moderate to EZ