Warm up (300) 6 mins 300 swim Set (600) 6 x 100 on 2:00 ...kick, drill, swim x 2 Set (1100) 3 x 100 build ...1:40, 1:30, 1:20 200 (fast) on 2:40 50 (easy) on 1:20 Set (600) Pull 3 x 200 on 2:45 ...odd 3cb ...even 5cb Cool-down (200 200 EZ