Warm-up (500) 2 rounds 100 fr/100 drill 50 stroke Set (400) 8 x 50 on 1:00 ...swim/kick IM order Set (300) 300 pull …3 cb/5 cb per 100's Set (2000) 4 rounds 2 x 200’s on 2:40 ...d1-2 1 x 100 on 1:40 Cool-down (200) 200 ez choice