Warm Up (600) 12 x 50's on :50 Set (600) 8 x 75 on 1:15 30 yards sprint, 20 ez, 25 Stroke Set (2700) 3 rounds 100 Free Sprint on 1:45 2 x 100 IM on 1:30 rest 30 2 x 200 Reverse IM on 3:30 rest 30 1 x 200 Sprint Free Cool-down (200) 200 ez choice