Warm-up 400 choice swim Set 4 x 100 kick on 2:15 ...descend 1-4 Set Pull 300 …5 cb Set (10 rounds) (2500 yards) 1 x 50 on :40 ...HARD 1 x 100 on 1:40 ...MODERATE 1 x 75 on 1:10 ...HARD 1 x 25 on :40 ...EASY Cool-down 200 choice ...moderate to EZ