Warm up (400) 400 choice Set (600) 4 x 150 on 2:20 ...50 kick/100 swim Set(2400) 3 rounds 2 x 100 build on 1:20 2 x 50 moderate on :50 3 x 100 on 1:30 ...hold steady pace 150 on 2:00 ...descend 200s by round 50 easy on 1:00 Cool-down (100) 100 EZ