Warm-Up (600) 400 swim, 200 drill 100 IM Set (600) 6 x 100 on 2:20 ...kick, drill, swim x 2 Set (1100) 2 rounds 3 x 100 build ...1:45 200 (fast) on 3:30 50 (easy) on 2:00 Set (800) Pull 3 x 200 on 3:30 ...odd 3cb ...even 5cb Cool-down (200) 200 EZ