Warm-up (600) 2 rounds 100 free/100 drill/100 stroke Set (400) 8 x 50 swim/kick IM order …on 1:00 Set (600) 2 x 300 pull on 3:30 …3 cb/5 cb per 100's Set (2000) 10 x 200 free …4 on 2:50 …4 on 2:40 …2 on 2:30 …hold steady pace Warm-down (200) 200 EZ