10-8 Distance Warm-up 200 swim 200 kick on back 6X50 drill (fingerdrag, pause, and catch-up, two times through) Main 8X300 1,3,5,7 free 2. 100 free/100 IM/100 free 4. 100 stroke/100 free/ 100 stroke 6. 100 free/100 stroke/100 free 8. 100 IM/100free/100IM 100 EZ 500 speedplay (half fast half ez) 200 cooldown