Warm up (600) 400 choice 200 Kick Set (600) 4 x 150 on 2:15 ...50 free, 50 stroke, 50 free Set (1000) 2 Rounds: 3 x 100 build on 1:30 4 x 50's on :45 …descend 1-4 Set Timed-20 mins. Swim ..build/hold steady pace Cool-down (200) 200 EZ choice