Warm Up (200) 200 CHOICE Set (1000) 10 x 100 ...50 stroke 50 kick 1:45 Set (2000) 2 x 400 on 5:30 2 x 300 on 4:00 2 x 200 on 2:45 2 x 100 on 1:30 ...#1 swim negative split ...#2 swim faster than first Cool-down (200) 200 easy choice