Warm-up (600) 100 swim/100 drill/100 kick Set (600) 600 swim …choice of equipment ...even 200 IM Set (2000) 2 rounds 500 pace on 6:40 300 pace on 4:00 150 pace on 2:00 50 FAST Set (100) 100 scull Cool-down (200) 200 moderate to EZ