Warm-up (800) 2 rounds 100 swim/100 drill/100 kick Set (600) 6 x 100's on 1;30 ...descend 1-3 Set (600) 2 rounds 6 x 50’s choice on 1:00 …2,3,5,6 FAST Set (500) Pull 500 ...every 4th 50 non-free Set (300) 300 kick Cool-down (200) 200 EZ