Warm up (300): 300 swim Set (800) 4 rounds 2 x 50 kick on 1:10/1:00 100 free on 1:30 Set (2200): 2 rounds 300 free on 4:30 2 x 100 on 1:30 …75 free/25 kick 4 x 50 kick on 1:00/:55 2 x 200 on 2:45 …descending 1-2 Cool-down 200 EZ