Warm-up (600) 300 swim, 200 drill 100 kick Set (600) 4 x 150's on 2:45 ...50 fr/50 kick/50 fr Set (1800) 3 rounds 3 x 200's …2 free/1 IM …3:15/3:45 Set (200) 4 x 50’s on 1:15 ...odd FAST ...even EZ Cool-down (200) 200 ez