Warm-up (600) 400 CATCH-UP Free 200 kick Set (400) 6 x 50's on :55 ...25 EZ/25 FAST Set (1800) BUILD and DESCEND 2 rounds 2 x 200's on 2:45 2 x 150's on 2:00 2 x 100's on 1:30 Set (400) 2 x 200's on 3:30 ...100 Kick, 100 Swim Cool-down (200) 200 EZ