Warm Up (600) 300 free 100 Kick 200 pull Set (600) 2 x 50 kick on 1:00 200 on 3:00 …50 back/100 free/50 back 2 x 50 kick on 1:00 100 IM on 2:00 2 x 50 kick on 1:00 Set (1800) 3 rounds 1 x 125 swim on 1:45 2 x 50 free on 1:00 3 x 125 IM on 2:00 …descend 1-3 2 x 50 ez on 1:00 Cool-down (200) 200 moderate to EZ choice |