Warm-up(400) 2 x 200 swim 2 x 50 kick Ser (600) 12 x 50 on 1:00 ...choice drill Set (2000) 4 rounds 200 free swim on 3:15 ...build 3 x 50 free on :45 ...d1-4 50 easy on 2:00 100 FAST Cool-down (200) EZ 100 backstroke EZ 100 swim