Warm-up (600) 400 swim ...every 3rd 50 back 200 kick Set (600) 12 x 50 build on :50 …4 cb Set (1900) 4 x 200 on 3:00 …build by 50 4 x 150 on 2:15 ...ez/build/hard by 50 4 x 100 on 1:30 …descend 1-2,3-4 2 x 50 on 1:30 …FAST! Cool-down (200) 200 easy