Warm-up 400 free 200 IM kick Set 12 x 50's (25 drill/25 swim) on 1:00 Set (2 rounds) 2 x 4 x 150 on 2:15 #1 all free #'s 2-4 last 50 stroke Set 600 pull …300 moderate/300 solid effort Set 400 choice kick (50 easy/50 HARD) Cool-down 100 EZ