Warm-up (600) 250 swim/ 50 Kick (repeat) Set (800) 4 x 100 stroke ...25 drill/25 swim ...medley w/pattern 4 x 100 free on 1:20 Set (2100) 3 rounds 4 x 25 on :30 3 x 50 on :40 2 x 75 on :50 1 x 100 on 2:00 200 EZ Cool-down (200) 200 EZ