Warm-up (600) 400 free 200 kick Set(400) 8 x 50's on :50 ...25 mod/25 fast Set (200) kick 4 x 50 on 1:00 Set (1600) 4 rounds 6 x 50’s on :45 ...descend 1-3 100 easy on 2:00 Set (400) Pull 4 x 100’s ...on 1:15 ..3cb Warm-down (200) 200 EZ choice