Warm-up (800) 4 x 200 ...drill, swim, kick, pull Set (1200) 4 rounds 1 x 100 on 2:30 ...IM Drill 1 x 200 on 4:00 IM ...descend 1-4 Set (200) 4 x 50 on 2:00 ...FAST Kick Set (600) 6 x 100 pull on 1:45 ...descend 1-4, 5-8 Cool-down (200) 200 EZ swim