Warm Up (600) Swim 12 x 50's on :50 Set (900) 6 x 150's on 2:30 ...100 free/50 kick ...descend 1-4 Set (1500) 3 rounds 50 Sprint on 1:30 200 on 3:00 50 Sprint on 2:30 100 on 2:00 50 Sprint on 1:30 50 kick on 1:00 Cool-down (400) 200 kick 200 Easy