Warm-up (600) 2 rounds 100 free/100 drill/100 stroke Set (400) 8 x 50 swim/kick IM order …on 1:00 Set (300) 300 pull on 3:30 …3 cb/5 cb per 100's Set (2000) 4 rounds 4 x 100’s on 1:20 ...d1-4 1 x 100 on 1:40 Warm-down (200) 200 EZ