Warm-up (1200) 2 x 200 free ...descend 1-2 2 x 200 IM ...1-drill...2-swim 2 x 200 kick ...descend 1-2 Set (900) Pull 6 x 150 on 2:10 ...descend 1-3 Set (800) 4 x 200's on 4:00 ...50 kick/100 swim/50 HARD KICK Cool-down (200) 3 min swim