Warm-up(400) 2 x 200 swim 2 x 50 kick Ser (600) 12 x 50 on :55 ...choice drill Set (2200) 4 rounds 200 free swim on 3:00 ...build 4 x 50 free on :45 ...d1-4 50 easy on 2:00 100 FAST Cool-down (200) EZ 100 backstroke EZ 100 swim