Warm Up (600) 12 x 50's on :45 Set (600) 6 x 100 on 1:45 ...25 free/25 kick… ...descend 1-3-4-6 Set (1650) 8 x 50 on 1:00 6 x 75 on 1:00 4 x 100 on 2:00 2 x 150 on 2:00 ...even pace …odd FAST Set (300) Pull 300 …3 cb Cool-down (200) 200 EZ