Warm-up (500) 200 fr/100 kick/200 fr Set (900) 3 rounds 100 Drill on 1:40 200 Swim on 2:50 Set (1200) 3 rounds 100 Build on 1:30 250 hard on 3:00 50 easy on 1:30 Set (600) Pull 6 x 100 on ...1:30, 1:25, 1:20 ...descend 1-3, 4-6 Cool-down (200)