Warm-up (1000) 5 x 200 -swim, kick, drill, pull, IM,- 200 each Set (600) 2 x 300 pull on 4:00 Set (1000) 4 x 250's on 4:00 ...200 free + 50 kick Set (600) 6 x 100's or (75) free on 1:20 ...d1-3 Cool-down (200) 200 EZ