Warm-up (600) 400 Free 200 kick Set (300) 2 rounds 50 back on :50 100 free on 1:30 Set (2400) 4 rounds 400 set up on 6:00 200 FAST on 3:00 ...best average Set (200) 8 X 25's on :30 ...3,5,7,9 strokes ...Sprint ...then EZ rest of way Cool-down (100) 100 EZ |