Warm Up (600) 3 rounds 4 x 50 #1 on 1:05/#2 1:00/#3 :55/#4 :50 Set (600) 6 x 100 on 1:40 …1st 25 fly Set (400) 8 x 50 dolphin kick on :55 Set (2000) 400 on 5:20 2 x 300 one 4:15/ one on 4:20 3 x 200 on 3:00 4 x 100 IM on 1:40 Cool-down (200) 200 EZ