Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 rounds 2 x 50 kick on 1:00 1 x 50 drill on 1:00 ...one of each stroke Set (1800) 4 rounds 4 x 50 stroke on 1:00 1 x 200 IM on 3:00 1 x 50 easy on 1:30 Cool-down (200) Kick 100 easy kick Swim 100 EZ