Warm-up: (800) 400 swim 4 x 100 1 drill on 1:50 / 1 swim on 1:40 Set (800) 8 x 100: 2 kick – on 2:00 2 swim – on 1:40 2 kick – on 1:50 2 swim – on 1:30 Set (1600) 4 x 150 on 2:30 2 x 200 on 3:10 4 x 150 on 2:15 Cool-down (200) 4 x 50 easy