Warm up (600) 2 rounds 200 free/100 kick Set (600) 3 rounds 2 x 50 build on :50 100 free on 1:30 ...descend 1-3 by rounds Set (2100) 300 on 4:30 4 x 150 on 2:00 300 on 4:30 4 x 100 on 1:20 300 on 4:30 4 x 50 on :40 Cool-down (200) 200 easy