Warm-up (600) 10 minute swim OYO Set (400) 8 x 50's kick on 1:05 Set (1000) 10 x 100's on 1:40 ...hold steady pace 1-5 ...6-10 fasters solid pace Set (400) 4 x100 on 5:00 Cool-down (400) 2 x 50's easy kick 100 ez swim