Warm-up (600) 400 choice 200 kick Set (800) 8 X 100 on 1:45 …evens free …odds IM Set (1200) 8 x 150 on 2:30 …IM order …swim/drill/swim Set (600) 3 X 200 Pull on 2:40 …descend 1-3 Cool-down 200 EZ choice