Warmup (600) 200 swim/200 drill 100 kick Set (600) Pull 6 x 100 on 1:30 …descend 1-3,4-6 Set (900) 6 x 150's on 2:15 …free / stroke / free …IM order Set (600) 12 x 50 …odds free on :50 …evens stroke on 1:00 Cool-down (200) 200 drill