Warm Up (1000): 4 x 100 free on 1:45 2 x 100 kick (rest 15 sec.) 8 x 50 (IM Order drill/swim) @ 1:10 Set (1600): 8 x 200 swim …1-2 IM @ 3:15 …3 Fly @ 4:00 …4 Back @ 4:00 …5 Breast @4:00 …6 Free @ 3:00 …7-8 IM @ 3:15 Warm-down 400-200 EZ choice