Warm-up (600) 400 swim 200 kick Set (800) 8 Rounds… 75 swim/drill/swim on 1:15 25 SPRINT on :30 Set (800) 8 X 100 on 1:30 …EVENS FREE …ODDS IM Set (800) 4 X 200 PULL on 3:00 …descend 1-2 Cool-down (400) 200 moderate 200 EZ