Warm-up (600) 400 free 200 kick Set (600) 12 x 50 swim/kick …on 1:00 Set (1000) 4 rounds 25 on :30 50 on :45 75 on 1:00 100 on 1:15 …Rounds 1-2 hold steady pace …Rounds 3-4 FAST Set (500) 500 kick …25 underwater/25 streamline Warm-down (300) 300 EZ