Warm-up (800) 8 x 100 on 1:45/2:00 ...descending 1-2 Set (400) 8 x 50's kick on 1:15 ...descending 1-4 Set (1600) 8 x 200 swim ...100 mod/100 solid …d1-4 Set (400) 400 pull …3cb (1st 200) …5cb (2nd 200) Cool-down (200) 200 moderate to EZ