Warm Up (600) 12 x 50's on :50 Set (2400) 100 kick on 2:00 4 x 100 on 1:20 …descend 1-4 200 kick on 4:00 6 x 100 on 1:20 …descend 1-3 300 kick on 6:00 8 x 100 on 1:20 …descend 1-4 Set (200) 4 x 50's drill on :50 Cool-down (200) 200 EZ choice swim