Warm up (900): 6 x 100 free ...rest 10 sec. 200 IM 100 kick Set (1800): 3 rounds 3 x 200 ...200 easy on 3:30 ...4 x 50 HARD kick on 2:30 ...200 on 3:00 Set (300) 100 EZ choice 100 swim HARD 100 kick Cool-down (200) 200 EZ