Warm up (500) 400 swim 100 kick Set (500) 5 rounds 75 free on 1:15 25 stroke on :30 Set (1500) 5 rounds 225 on 3:00 25 kick on :45 25 on swim :45 25 easy Set (600) 300 swim on 4:30 2 x 50 kick 1:00 2 x 100 on 1:25 Cool-down (100) 100 EZ