Warm-Up (500) Swim 10 x 50's on :50 Set (600) 4 x 150 on 2:45 ... 50 kick/50 drill/50 swim Set (900) Pull 6 x 150 on 2:15 ... breathing 3/5/7 by 50 Set (1400) 4 rounds Swim 2 x 150 on 2:10 50 sprint on 1:00 Cool-down (100) 100 Ez choice