Warm-up (600) 400 Swim 200 pull (3,5,7,5) Set (600) 4 x 25 Stroke on :30 4 x 50 Kick on 1:00 4 x 75 Free on 1:00 Set (2100) 3 rounds 4 x 150 on 2:15 …1&3 --1st 50 stroke …2&4 --1st 50 kick 4 x 25 on :30 …1 & 3 FAST …2 & 4 EZ Cool-down (200) 200 EZ