Warm-up (500) SKIPS (5 x 100) 100 swim, 100 kick, 100 IM, 100 pull, 100 swim Set (600) 8 x 75 on 1:30 …ez/med/fast Set (1000) 5 rounds 4 x 25 FAST on :30 …rest :30 100 ALL OUT on 4:00 …no warm down Cool-down (300) 100 kick 200 swim