Warm-up (500) 2 rounds 100 swim/100 drill/50 kick Set (600) 12 x 50 build on :45 …4 cb Set (2100) 6 x 200 on 3:00 …Odd Hard on 2:30 6 x 100 on 1:30 …descend 1-2 6 x 50 on 1:00 …odd FAST! ..even build Cool-down (200) 200 easy