Warm-up (500) 300 swim, 200 drill 100 stroke Set (300) 6 x 50s on 1:00 25 fly/25 Free Set (1800) 4 rounds 100 on 1:30 150 on 2:15 200 on 3:00 Set (300) 4 rounds ...25 fast Kick on :30, ...50 ez swim on 1:00 Cool-down (300) 100 kick 200 EZ