Warm-up (500) 300 Free 200 Kick Set (800) 2 rounds 200 free on 3:00 2 x 100 IM on 2:00 …1 drill/1 swim Set (2000) 2 rounds 200 fr build on 2:45 4 x 50 kick on 1:00 4 x 100 on 1:30 ...descend 1-4 rest 1 min 200 FAST Cool-down (200) 200 EZ