Warm up (600): 4 rounds 100 free/50 stroke Set (600) 3 rounds 100 free on 1:30 50 drill on 1:00 50 kick on 1:10/1:05/1:00 Set (1800): 3 rounds 4 x 150 (ALL 50 kick/100 free) …2:40/2:30/2:20/2:10 Set (300) Pull 300 free …3 cb Cool-down (200) 200 EZ