Warm-up (600) 2 x 300 free ...descend 1-2 Set (1000) 100 drill 200 non-free 300 kick 400 pull ...rest 20 sec. Set (800) 8 x 100's on 1:30/1:20 ...descend 1-4 Set (800) 2 x 400 pull …5 cb/3cb Cool-down (200) 200 EZ swim