Warm-up (500) 300 …50 swim/50 drill 200 kick Pull Set (600) 6 x 100 on 1:40 Set (2000) 4 x 200 on 3:45 ...IM 4 x 150 on 2:30 ...free/stroke/free 4 x 100 on 1:40 ...odds build ...evens harder 4 x 50 on 1:15 ...IM order Cool-down (200) 200 easy