Warm Up (600) Swim 12 x 50's on :50 Set (300) 4 X 75's on 1:15 25 fly/50 Free Set (1800) 4 rounds 100 build on 1:30 150 fast on 2:00 200 moderate on 3:00 Set (300) 4 rounds ...25 fast Kick on :30, ..50 swim on 1:00 Cool-down (200) 200 EZ choice