Warm up (500): 500 swim …choice of equipment Set (900) 3 rounds 100 free on 1:30 4 x 50 on 1:05/:55 …2 kick, 2 drill Main set (2000): 8 rounds 1 x 25 free 1 x 50 free 1 x 75 free 1 x 100 free …on 1:00 Cool-down (200) 200 EZ