Warm-up (400) 400 free Set (600) 6 x 100 pull …2 on 1:40 …2 on 1:30 Set (1800) 2 rounds 2 x 200 on 3:30/3:15 2 x 100 (50 kick/50 swim) on 2:00 300 on 5:30 Set (300) 6 x 50 choice on 1:00 …descend 1-3 Cool-down (100) EZ 100