Warm-up (600) 300 free 300 pull ...3,5,7,5 cb by 50's Set (800) 4 x 150 on 2:30 ...50 Stroke, 100 Free 2 x 100 Free on 1:30 …d1-2 Set (1800) 1 x 600 Free on 9:00 3 x 200 Free ...on 3:00 4 x 150's on 2:00 Cool-down (200) 200 EZ