Warm-up (500) 300 catch-up 200 pull ...3,5,7,5 cb by 50's Set (1000) 8 rounds 50 swim on :50 75 free 1:10 Set (1800) 3 rounds 2 x 200's on 2:50 …descend 1-2 50 kick on 1:00 100 FAST on 1:20 50 EZ on 1:30 Cool-down (200) 200 EZ