Warm-up (300) 6 mins 300 swim Set (200) 200 Kick Set (2400) 2 x 300 4:30/2:15 …300 Pace …2 x 150 4 x 200 3:00/1:30 …200 Pace …2 x 100 …200 Pace …2 x 100 6 x 100 on 1:30 …Alt hard/easy 8 x 50 on :45 …Alt hard/easy Cool-down (100) 100 EZ choice