Warm-up (600) Swim 600 free ...Stretch out stroke Set (500) 5 x 100 build on 1:45 ...50 Easy/50 Fast ...choice of equipment Main Set (1600) Swim 8 x 200 I.M. on 3:30 ...descending 1-4 Set (600) Swim 6 x 100 free on 1:45 ...Descending 1-3 Cool-down (100) 100 EASY |