Warm-up (500) 200 Swim, 100 Stroke 200 Kick Set (600) 12 x 50 drill on 1:00 ...3 each stroke Set (1500) 5 rounds 100 on 2:00 75 on 1:30 80% 50 on 1:00 90% 25 on :30 all out! 50 EZ on 2:00 Cool Down (400) 200 kick 200 choice ...moderate to EZ