Warm-up (600) 300 swim 200 kick 2 x 50 drill Set (200) 4 x 50's kick on 1:00 ...descend 1-4 Set (2400) 100 on 1:30 4 x 100 on 1:20 200 on 3:00 6 x 100 on 1:20/1:30 300 on 4:30 8 x 100 on 1:15/1:30 Cool-down (200) 200 EZ choice