Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (1800) 3 x 200 IM on 3:00/3:15/3:30 6 x 100 IM on 1:30/1:40/1:50 12 x 50 IM on :45/1:00 …Odd: fly/back …Even: breast/free Set (400) 4 x 100 free … w/:10 rest …descend 1-4 Cool-down (200) 200 EZ