Warm-up (500) 300, 100 kick, 100 Drill Set (800) Kick/SWIM 8 x 100 w/:20 sec. rest 50 streamline kick/50 swim Set (900) Pull 6 x 150 on 2:30 …3/5/7 CB by 50’s Set (500) Swim 10 x 50 on 1:10 25 BLAST/25 EZ Cool-down (200) Swim 200 moderate to EZ