Warm Up (500) 400 Swim 100 Kick Set (600) 8 x 75 ...RI 20 sec. Fly, Back, Breast Set (2200) 1000 on 12:30 100 FAST kick ...rest 30 sec. 3 x 200 2:40 100 FAST kick ...rest 30 sec. 3 x 100 on 1:15 100 FAST kick Cool-down (200) 4 x 50 EZ ...RI 10 sec.