Warm Up (600) 400 free 200 IM ...35 drill/25 swim Set (600) 300 SWIM/50 kick 100 SWIM/100 kick 50 SWIM Set (2000) 3 X 200 on 3:15 2 X 50 kick 1:05 3 X 200 on 3:10 2 X 50 stroke on 1:15 3 X 200 on 3:05 Cool-down (200) 200 EZ choice