Warm-up (500) 300, 100, 100 ...s/k/d Set (600) 300 kick on 6:00 200 kick on 3:30 100 kick FAST Timed Set 30 mins swim …swim for MAX distance Set (700) 4 x 100 on 1:20 2 x 100 on 1:40 1 x 100 FAST Cool-down (200) 200 choice