Warmup (500) 300 swim/100 drill 100 kick Set (600) 6 rounds 50 scull on 1:15 50 kick on 1:05 Set (1600) 100 on 1:30 200 on 3:00 300 on 4:30 400 on 6:00 300 on 4:15 200 on 2:45 100 FAST Set (600) 12 x 50 swim ...D 1-4 Cool-down (200) 200 EZ choice