Warm-up (200) 200 swim Set (900) 3 rounds 100 kick on 2:15 200 swim on 3:15 Set (2000) 6 x 150's build on 2:30 EZ 100 on 2:00 4 x 150's solid pace on 2:25 EZ 100 on 2:30 2 x 150's FAST on 2:20 Cool-down (100) 100 easy swim