Warm Up (400) 200 free drill 100 Kick 100 Build Set (500) 5 x 100's - Swim,Drill, Kick, Swim, Build Set (2100) 4 X 500 on 7:00 1: pull Moderate Pace 2-4: descend 100 easy swim Cool Down (400) 2 rounds 4 X 50 on 1:00 Interval …ascend by 50