Warm-up (500) 400 free 100 drill Kick-set (400) 8 x 50 kick ...IM order …on 1:00 Set (600) 3 x 200 pull on 2:45 …3 cb/5 cb per 100's EZ 200 choice Set (1600) 16 x100 free on 1:20 …hold steady pace Warm-down (200) 200 EZ