Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) 3 x 200 ...rest 15 sec. ...100 swim/100 kick ...even IM Set (1600) 4 x 400 on 6:15 ...100 moderate, fly/back, ...back/breast, 100 free Set (400) 400 pull...3 cb Cool-down (200) 200 ez choice …moderate to EZ |