Warm-up (600) 2 rounds 100 swim/100 drill/100IM Set (200) 4 x 50 build on :55 Set (2200) 2 rounds 4 x 100 on 1:35 6 x 50 on :45 2 x 100 on 1:25 2 x 50 on :40 100 easy Set (200) 200 kick Cool-down (100) 100 EZ choice