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