Warm-up (500) 400 swim/kick ...Reverse IM order 100 IM swim Set (500) 10 x 50's on :55 ...25 long strokes ...25 build to fast Set (1600) 4 x 400 Pull on 6:00 …descend 1-2 Set (400) 8 x 50's kick on 1:15 descend 1-4 Cool-down (200) 200 EZ