Warm-up (1000) 10 x 100 on 2:00 …75 free/25 kick Set (1000) 10 x 100 on 1:45 … 25 drill/75 swim Set (1000) 10 x 100 on 1:45 …50 free/50 stroke Set (1000) 10 x 100 pull on 1:30 Set (800) 8 x 100 free on 1:40 …descend 1-4,5-8 Cool-down (200) 200 EZ