Warm Up (600): 2 rounds 100 swim/100 drill/100 kick Set (600) 6 x 100 on 1:45 ...IM order ...odd 100's drill Set (2000): 400 IM on 7:00 6 x 100 free ...3 on 1:25, 3 on 1:20 300 IM on 5:00 4 x 150 free on 2:00 Cool-down (200) 200 easy