Warm-up (600) 400 catch-up 200 pull ...3,5,7,5 cb by 50's Set (1000) 8 X 50 swim on :50 75 free 1:10 Set (1800) 3 rounds 2 x 200's on 2:45 …descend 1-2 50 EZ on 1:00 100 FAST on 1:30 50 kick on 1:00 Cool-down (200) 200 EZ