Warm-up (400) 400 choice Set (800) 4 x 200 1-drill 2-kick 3-pull (no paddles) 4-IM Set (400) 6 x 50's on 1:00 ...descend 1-3 ...to 90% effort EZ 100 swim Set 4 x 25's choice on 1:00 ...MAX+ effort Cool-down 300 choice ...moderate to EZ