Warm-up (600) 400 free 200 kick Set (600) 12 x 50 IM on 1:10 …Odd: fly/back …Even: breast/free Set (1200) 6 x 200's on 3:30/4:00 …odd free …even IM Set (1000) 10 x 100 free … w/:10 rest …descend 1-4 Cool-down (400)