Warm-up (500) 200 free 300 IM ...50 drill/25 swim Set (900) 5 x 100 kick on 2:00 8 x 50 choice on :50 Set (1650) Timed 1650 OR Set (1800) 12 x 100 on 1:20 ...for best average ...extra 2:00 6 x 100 non-free on 2:00 Cool-down (200) 200 Moderate to EZ