Warm-up 2 x 400 swim ...50 free/50 kick ...50 choice/50 kick Pull-set 2 x 400 1-50 drill/50 swim 2-free IM set 100 200 300 400 ...rest 30-1:00 Set 400 IM kick Set 8 x 50's on 1:30 ...25 stroke/25 free ...stroke IM order Cool-down 200 ez swim