Warm Up (900): 300 swim 3 rounds 100 kick 2:15 50 drill :55 50 build :50 Main Set (2100): 3 x 300 Free on 4:45/4:30/4:15 100 easy kick 3:00 3 x 200 3:10/3:05/3:00 100 easy kick 3:00 3 x 100 1:35/1:30/1:25 100 easy kick Cool-down (200) 200 EZ