Warm-up (500) 300 swim …50 free/50 drill 200 kick Set (600) Pull 6 x 100's on 1:30 …hold steady pace Set (1800) 3 rounds 2 x 50's EZ on 1:00 2 x 100's build on 1:30 2 x 150's HARD on 2:30 Set (200) 200 kick Cool-down (200) 200 EZ choice