Warm-up (600) 400 free 200 kick Set (600) 12 x 50 IM on :45/1:00 …Odd: fly/back …Even: breast/free Set (1200) 12 x 100's on 1:30/1:45 …odd free …even IM Set (800) 8 x 100 free … w/:10 rest …descend 1-4 Cool-down (400) 400 EZ