Warm Up (500) 300 swim 100 kick 100 drill Set (500) 5 X 100 ...50 stroke, 50 kick 2:00 Set (2000) 2 x 400 on 6:40 2 x 300 on 5:00 2 x 200 on 3:20 2 x 100 on 1:40 ...#1 swim negative split ...#2 swim faster than first Cool-down (200) 200 EZ