Warm-up (600) 300 swim, 200 drill 100 kick Set (1200) 8 x 150's on 2:30 …100 free/50 kick Set (1200) 3 rounds 300 free on 4:15 ...descend 1-3 100 kick on 2:30 Set (300) 12 x 25’s on :20/:40 ...odd FAST ...even EZ Cool-down (200) 200 ez