Warm-up (500) 300 swim 200 kick Set (1000) 8 x 125's on 2:00 ...descend 1-4 Set (1100) 4 x 75's on 1:10 8 x 50's on :45 4 x 100's on 1:30 ...1-2 IM / 3-4 Free Set (600) 8 x 75's ...50 Stroke/25 Free 1:10 ...descend 1-4 Cool-down (200) 200 EZ