Warm up (500) 10 x 50 on :50 ...build Set (400) 4 x 100' r:10 sec. ...1-2 drill ...3-4 build Set (1500) 1 x 75 hard 50 EZ 1 x 50 hard 50 EZ 1 x 100 hard 50 EZ Set (200) 8 x 25 on :45 ...ALL FAST Cool-down (200) 200 EZ choice