Warm-up: (600) 2 rounds 100 free/100 drill/100 kick Set (600) 8 x 75 on 1:15 …25 free/25 stroke/25 kick Set (1800) 3 rounds 3 x 50 build on :45 150 on 2:15 2:00 1:45 ...descend 1-3 by rounds 2 x 100 on 1:30 2 x 50 FAST on :40 Cool-down (200) 200 EZ