Warm-up (700) 300 swim 2 x 50 kick 200 swim 2 x 50 drill Set (2000) 200 on 3:00 2 x 100 on 1:30 200 on 3:00 4 x 100 on 1:45 200 on 3:00 8 x 100 on 2:00 Set (200) 4 x 50's kick on 1:00 ...descend 1-4 Cool-down 100 EZ choice swim