Warmup (500) 2 rounds 150 swim 2 x 50 dolphin kick Set (600) 4 x 150 on 2:30 ...100 drill/50 swim Set (2100) 6 rounds 150 IM on 2:45 …fly/back/breast 150 free on 2:15 …hold steady pace 50 easy on 1:30 Cool-down (200) 200 ez choice