Warm-up (600) 600 choice Pull-set (400) 400 - no paddles …1,3 - 3cb …2,4, - 5cb Set (1200) 12 x 100 free 1-4 stroke on 2:00 5-8 free on 1:45 …descend 1-4 9-12 free on 2:00 …50 EZ/50 FAST Cool-down (400) 200 kick 200 drill …finger drag