Warm-up (200) 400 CATCH-UP Free 200 kick Set (600) 12 x 50's on :55 ...ODDS: 25 fingertip drag/25 free ...EVENS:25 rightarm/25 left arm Set (2000) 6 X 50 build on :50 4 X 100 pace on 1:30 2 X 200 on 3:00 ...negative split Cool-down (200) 200 EZ