Warm Up (400) 400 choice swim Set (600) 2 rounds 2 x 100 Free 1:30 50 build :50 50 stroke :50 Set (2100): 3 rounds 250 (50 drill/100 free/50 kick/50 free) 4:00 3 x 150 …Round 1 on 2:10 …Round 2 on 2:05 …Round 3 on 2:00 Cool-down 200 EZ swim