Warm Up (500): 200 free on 3:00 150 drill/swim by 25's on 2:15 100 kick on 2:00 50 build on :50 Set (900) 12 x 75's 0n 1:00 ...descne 1-3 Set (1800): 6 rounds 4 x 50 easy free on 1:00 100 FAST on 2:00 Cool-down (200) 200 EZ