Warm-up (800) (2 rounds) 100 drill, 100 kick, 100 pull, 100 IM) Set (600) (4 rounds) IM order 75 on 1:10 50 on 1:00 25 sprint on :30 Set (1000) 5 x 200 on 3:00 …50 free/50 stroke Set (600) 12 x 50’s kick on 1:00 Cool-down (200) 200 easy choice swim