Warm Up (600) 12 x 50's on :50 Set (600) 4 x 150 on 3:00, 2:45, 2:30, 2:15 …100 swim/50 kick Set (2000) 5 x 400's on 6:30 #1 400 free #2 300 free/100 kick #3 200 free/200 kick #4 100 free/300 kick #5 400 Kick Cool--down (200) 200 EZ free