Warm-up (600) 200 free, 200 drill, 200 kick Set (600) 600 swim …choice of equipment ...even 100's IM Set (2000) 2 rounds 500 pace on 6:40 300 pace on 4:00 150 pace on 2:00 50 FAST Set (100) 100 scull Cool-down (200) 200 moderate to EZ