Warm-up (600) 300 swim, 200 kick 100 drill Set (600) 12 x 50 on :50 …odds: DPS …evens: descend 1-3 Set (2000) 500 pull on 7:00 2 x 200 on 3:00 …build and descend 300 steady on 4:15 12 x 50 pace on :45 200 kick Cool-down (300) 100 kick 200 EZ