Warm-up (500) 400 swim …50 free/50 drill 100 kick Set (900) 3 rounds 4 x 50s on :50, :45, :40 100 kick on 2:15 Set (1200) 4 rounds 4 x 50 on 1:00 100 ALL OUT on 2:30 Cool-down (400) 200 moderate 200 ez