Warm-up (600) 300 swim/200 kick/100 drill Set (800) 4 x 200 on 3:10 …descend 1-2 Set (400) Pull 400 free …4th and 8th 50 5 cb Set (900) 3 rounds 6 x 50 choice ...1,3,6 - FAST on :45 ...2,4 and 5 EZ on 1:15 EZ 100 Cool-down (400) 400 EZ swim/kick choice |