Warm Up (600) Swim 12 x 50's on :50 Set (1000) Pull 4 x 250 free on 3:30 ...descend 1-4 Set (1300) 3 x 100 pace on 1:30 50 FAST 3 x 100 pace on 1:30 100 Fast 3 x 100 pace on 1:30 200 FAST 50 easy Set (400) 4 x 100 kick on 2:15 Cool-down (200) 200 ez