Warm-up (600) 400 swim 200 pull Set (400) 8 x 50's kick on 1:00 ...25 easy/25 hard Set (800) 2 x 400 pull …rest 15 sec. ...descend 1-2 Set (1200) 6 x 200's free on 2:45 ...descend 1-3 Cool-down (400) 4 x 100 free ...ascending resting 10 sec.