Warm-Up (500) 2 rounds 100 swim/100 drill 50 kick Set (400) 2 rounds 100 kick 2:20 50 drill on 1:10 50 build 1:00 Set (1800): 200 kick on 4:30 4 x 200 on 3:20 ...d1-4 100 kick 2:15 6 x 100 on 1:45 ...15m fast/20m ez/15m fast Cool-down (200) 200 easy