Warm-up (500) 300 swim 100 kick 100 drill Set (1400) 8 x 50 on 1:00 100 on 2:00 6 x 50 on 1:15 100 on 2:00 4 x 50 on 1:30 100 on 2:00 2 x 50 on 1:45 Set (800) 4 rounds 50 fast kick on 1:15 100 FAST on 1:45 50 scull on 2:00 Cool-down (100)