Warm Up (600) 12 x 50's on :50 Set (400) 8 x 50 swim/kick IM order …on 1:00 Set (300) 300 pull …3 cb/5 cb per 100's Set (2000) 2 rounds 10 x 100's on 1:30/1:20 …1,3,5,7, 9 hold steady pace …2,4,6,8 descend 1-4 Cool--down (200) 200 EZ