Warm-up (500) 500 …50 swim/50 drill Set (600) 4 x 150's on 2:45 ...100 free/50 kick ...descend 1-4 Set (2000) 2 x 200 on 3:15 ...d1-2 4 x 200 on 3:00 ...d1-4 1 min. rest 4 x 200 free on 2:45 ...d-1-3,4-6 Cool-down (100) 100 drill