Warm-Up (600) 200 swim, 200, drill 200 stroke Set (600) Pull 8 x 75 on 1:10 …ez/mod/hard 5 Set (2000) 10 x 200 on 3:15 ... broken at 50, 100, 150 ...5 sec/10/sec/15 sec ...First 50 EZ ...Last 50 FAST Cool-down (300) Kick 100 EZ 200 swim