Warm Up (600) 12 x 50's on :50 Set (500) 10 x 50 swim/kick …on 1:00 Set (1500) 2 rounds 200 swim on 3:00 …moderate 2 x 100 swim on 1:30 …build 6 x 50 fast on 1:00 4 x 25 SPRINTS on :30 Set (600) Pull 6 x 100…rest 10 sec. Warm-down (200) 200 EZ