Warm-up (500) 300 Free 200 kick Set (600) 4 x 150's on 2:45 ...25kick/100fr/25kick ...descend 1-4 Set (1500) Swim 6 x 250 on 4:00 …200 rest 15 sec. …then 50 FAST Set (300) Kick 3 x 100 on 2:20 …last 25 FAST Cool-down (200) 200 EZ choice