Warm-up (500) 400 free 100 drill Kick-set (400) 8 x 50 kick ...IM order …on 1:10 Set (400) 2 x 200 pull on 1:30 …3 cb/5 cb per 100's EZ 200 choice Set (1500) 10 x 150 free on 2:20 …hold steady pace Warm-down (200) 200 EZ