Warm-up (500) 200 free 300 IM ...50 drill/25 swim Set (1000) 4 x 100 kick on 2:15 8 x 50 choice on :50 Set (1600) 10 x 100 IM on 1:45 ...for best average ...extra 2:00 REST Pull 6 x 100 on 1:20 Cool-down (200) 200 Moderate to EZ