Warm-Up (500) Swim 10 x 50's on :50 Set (600) 6 x 100 1:50/1:40 ...Alt IM/FR Set (1600) (all with 10 sec. rest) …faster second half 100 200 300 400 300 200 100 Set (300) 6 x 50 kick ...on 1:05 Cool-down (200) 200 EZ