Warm-up (400) 400 swim Set (900) 6 x 150 on 2:30 ...100 kick/50 swim- odds ...50 drill/100 build- evens Set (1500) 300 on 4:30 3 x 100 on 1:20 300 on 4:30 3 x 100 on 1:20 300 on 4:30 Set (500) 4 x 50 easy on 1:00 300 FAST Cool-down (200) 200 EZ