Warm up (600): 2 rounds 100 swim/100 drill/100 IM Set (600) 6 x 100s odds free on 1:30 evens 50kick/50back on 1:50 Set (1800): 2 rounds 3 x 200 free on 3:00/2:50/2:40 2 x 100 stroke on 1:50/1:40 2 x 50 kick on 1:10 Cool-down (200) 200 EZ choice