Warm up (500) 200 swim 100 Kick 200 pull Set (500) 10 x 50's on :45 …25 build/25 fast Set (1600) 4 rounds 2 x 150 on 2:30 …ez/mod/hard 50 ez on 1:30 50 SPRINT on 1:00 rest 1:00 after round 2 Set (500) Pull 500 - 3cb Cool-down (200) 200 EZ choice