Warm-up (600) 500 …50 swim/50 drill 100 kick Set (600) 4 x 150's on 2:45 ...100 free/50 scull ...descend 1-4 Set (1400) 3 x 200 on 2:45 ...d1-3 100 kick on 2:00 2 x 300 on 4:00 ...d1-2 100 kick Cool-down (400) 200 drill, 200 ez