Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (800) 6 x 100's on 1:30 …hold steady pace 200 kick Set (1800) 2 rounds 2 x 200's on 3:00 2 x 100's at 1:30 4 x 50's 1:00 100 kick on 2:30 Cool-down (200) 200 EZ choice