Warm-up (600) 3 x 200 1-swim 2-drill 3-kick Set (600) 2 x 300 pull ...3cb Set (400) 8 x 50's on 1:15 ...descend 1-3 ...to 90% effort EZ 200 swim Set (600) 6 x 100's choice on 2:00 ...75% pace Cool-down (400) 400 choice