Warm-up (600) 400 free 200 stroke Set (600) 4 rounds 3 x 50 IM on 1:00 50 kick/50 drill/50 swim Set (2100) 3 rounds 400 IM on 8:00 …broken at 100…rest 10 sec. …25 stroke/25 free 200 IM on 3:00 2 x 50 recovery on 1:00 Cool-down (100) 100 EZ