Warm-up (500) Swim 10 x 50 on :50 Set (500) 4 x 125 on 1:45 50 s/25 k/50 s Set (1600) 4 rounds 100 build on 2:00 200 FAST on 3:00 100 EZ on 2:00 Set (400) 8 x 50's kick on 1:00 ...25 moderate/25 FAST Cool-down (200) 200 moderate to EZ swim