Warm-Up (500) 200 swim, 200 drill 100 kick Set (600) 4 x 150 on 3:00 ... 50 kick/50 drill/50 swim Set (900) Pull 6 x 150 on 2:30 ... breathing 3/5/7 by 50 Set (1400) 4 rounds Swim 2 x 150 on 2:15 50 sprint kick on 1:30 Cool-down (100) 100 Ez choice