Warm-up (600) 400 …50 swim/50 drill 200 kick Set (600) 4 x 150 on 3:00 ...50 kick/100 swim Set (2000) 2 rounds 4 x 100 on 1:30 ...descend 1-4 4 x 150 on 2:30 …build - FAST on #4 rest 1 min. between rds Cool-down (400) 200 kick 200 EZ