Warm-up (500) 300 free 200 kick Set (600) 100 drill 200 non-free 300 kick ...rest 20 sec. Set (1500) 500, 400, 300, 200, 100 ...rest 15 sec. ...build and descend Set (800) 2 x 400 pull ...neg. split ...rest 20 sec. Cool-down (100) 100 EZ swim