Warm-Up (500) 300 swim, 200 drill 100 IM Set (600) 6 x 100 on 2:00 ...kick, drill, swim x 2 Set (900) 2 rounds 2 x 100 build …rest 10 sec 200 (fast) 50 (easy) …all on 8:30 Set (800) Pull 4 x 200 on 2:45 ...odd 3cb ...even 5cb Cool-down (200) 200 EZ