Warm-up (600) 3 x 200 ...s/k/p Set (1200) 4 x 100 on 1:40 4 x 100 on 1:35 4 x 100 on 1:30 Set (500) 5 x 100 on 2:00 ...100 kick (- 25 kick each 100) ...last 100 FAST swim Set (500) 10 x 50 on 1:00 ...1 ez/1 FAST Cool-down (200) 200 EZ