Warm-up Swim 400 choice Set 400 (50 kick/50 drill) Set Pull 3 x 200 on 3:00 …3 cb 100 EZ breast Set 6 x 100 on 2:30 …90%+ effort …rest 1 min after 3 100 EZ breast 600 kick/swim ...by 100's Warm-down 200 ez choice