Warm-up (600) 10 minute swim OYO Set (600) 6 X 100's on 2:00/1:30 …2 kick, 1 swim/kick Set (2000) 400, 1 X 100 300, 2 X 100 200, 3 X 100 100, 4 X 100 straight swims pace on 1:30 pace 100s fast on 1:15 base Cool-down (200) 200 EZ choice