Warm-up (600) 2 rounds 100 free/100 drill/100 stroke Set (400) 8 x 50 kick IM order …on 1:10 Set (400) 2 x 200 pull on 3:30 …3 cb/5 cb per 100's EZ 100 choice Set (1500) 10 x 150 free on 2:30 …hold steady pace Warm-down (200) 200 EZ