Warm-Up (500) 300 swim 200 drill Set (600) Swim 12 x 50's on 1:05 …25 stroke/25 free …IM order Set (1600) 4 rounds Swim 4 x 50's on 1:00 ...25 build/25 FAST 8 x 25's on :30 /:45 …odd SPRINTS …even EASY Cool-down (300) 100 Kick 200 Moderate to EZ