Warm-up: (600) 400 swim 200 kick Set (600) 8 x 75 on 1:30 …25 free/25 stroke/25 kick Set (1200) 2 rounds 3 x 50 build on :55 150 on 2:30 2 x 100 on 1:45 ...descend 1-2 2 x 50 FAST on 1:00 Set (400) 400 pull …3cb Cool-down (200) 200 ez choice