Warm-up (600) 2 rounds 200swim/ 50 Kick Set (1000) 3 rounds 100 free on 1:30 100 (50 kick/50 free) on 1:45 100 kick on 2:15 ...100 easy Set (1500) 12 x 100 as follows: 3 on 1:30 3 on 1:20 3 on 1:30 3 on 1:15 3 on 1:30 Cool-down (200) 200 EZ