Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) 12 x 50 on :50 …odds: DPS …evens: descend 1-3 Set (2000) 400 pull 6:15 2 x 200 on 3:00 …build and descend 400 steady 6:15 12 x 50 pace on :50 200 easy Cool-down (200) 200 EZ