Warm Up (300) 300 swim 100 kick Set (1200) 4 rounds 50 easy 1:10 100 free 1:30 150 FAST 1:50 Set (1400) 14 x 100 4 free 1:30/1 kick 2:10 3 free 1:25/1 kick 2:10 2 free 1:20/1 kick 2:10 1 free 1:15/1 kick 2:10 Cool-down (200) 200 EZ