Warm-up (900) 400 free 2 rounds 2 x 100 kick on 2:00 50 drill on :50 Set (2000) 400 swim on 6:00 2 x 200's on 2:50 4 x 100's on 1:20 2 x 200's on 2:50 400 swim on 6:00 Set (300) 2 x 150's on 3:00 ...50 free/50 kcik/50 free Cool-down (200) 200 EZ