Warm-up (600) 300 swim 300 kick/drill by 50’s Set (400) 4 x 50 Stroke on 1:15 4 x 50 free on :50 Set (1800) 2 rounds 2 x 200 on 3:00 …last 50 non free 4 x 50 stroke on 1:00 2 x 150 on 2:45 …50 str , 50 Fr, 50 str Cool-down (400) 200 kick 200 swim