Warm-up (600) 2 rounds 100 swim/100 drill/100 kick …200 swim/200 pull …200 kick/200 swim Set (600) 12 x 50 build on :55 …4 cb Set (1800) 3 x 300 on 5:00 …build by 75 3 x 200 on 3:15 …descend 1-3 3 x 100 on 2:30 …FAST! Cool-down (200) 200 easy