Warm-up (1000) 5 x 200 1-swim 2-drill 3-kick 4-pull (no paddles) 5-IM Set (400) 8 x 50's on 1:00 ...descend 1-3 ...to 90% effort EZ 200 swim Set (600) 6 x 100's choice on 1:40 ...75% pace Cool-down (500) 500 choice ...moderate to EZ