Warm-up (600) 600 free Pull-set (400) 400 - no paddles …1,3 - 3cb …2,4, - 5cb Set (1200) 12 x 100 free 1-4 stroke on 1:50 5-8 free on 1:40 …descend 1-4 9-12 free on 2:00 …50 EZ/50 FAST Cool-down set (400) 200 kick 200 finger drag drill