Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (600) 4 x 150 free on 2:15 ...middle 50 FAST Set (2400) 4 rounds 200 set-up on 3:00 2 x 100 on 1:20 ...solid pace 4 x 50 on :45 ...500 race pace Cool-down (200) 200 EZ