Warm-up (400) 100 drill/100 kick/100 drill/100 swim Set (400) 8 x 50's free on: 50 …4 cb Set (1800) 12 x 150 free …4 on 2:15, 4 on 2:10, 4 on 2:00 Pull set 400 free Kick-set 50, 100, 150, 100, 50 …rest: 15 after each distance Warm-down 100 EZ