Warm-up (600) 400 Swim 200 pull (3,5,7,5) Set (800) 8 x 100 IM on 1:30 ...even reverse order Set (1800) 6 x 100 free on 1:25 …descend 1-3 12 x 50 on :55 ...3,6,9,12 IM order 24 x 25 on :30 ...6 of each stroke 100 kick Cool-down (200) 200 EZ choice