Warm-up (900) 300 free 300 pull 300 kick Set (1200) 2 rounds 4 x 150’s on 1:30 …free/stroke/free …descend 1-4 Set (300) 300 Pull …5 cb Set (400) 8 x 50’s on 1:30 …3,7,8 – Max Effort Cool-down (200) 200 choice ...50 kick/50 swim