Warm up (400): 400 choice swim Set (800) 2 rounds 200 drill/swim on 3:30 4 x 50 back 1:00 Set (400) 200 free on 3:15 4 x 50 kick on 1:15 Set (1200): 6 x 200's …2, 4, 6 @ 3:00 …he rest are easy on 4:00 Cool-down (200) 200 EZ