Warm-up (500) 300 swim, 100 drill, 100 kick Set ((400) 8 x 50's on :55 build Set (2000) 1 x 200 on 3:15 4 x 50 on :45 1 x 150 on 2:15 3 x 50 on :50 1 x 100 on 1)30 2 x 50 on :55 1 x 50 on 1:00 1 x 50 on 1:00 Cool-down (300) 200 kick 100 swim