Warm-Up (600) Swim 12 x 50's on:50 Set (600) 4 x 150 on 2:30 ...100 drill, 50 easy Set (1500) 6 rounds 100 IM on 1:40 100 free on 1:30 50 easy on 1:20 Set (500) Pull 500 ...right breathing down ...left side breathing back Cool-down (200) 200 easy