Warm-up (500) 300, 100, 100 ...s/k/d Set (800) 16 x 50's on 1:15 …25 stroke/25 fr …IM order …2 drill/2swim Set (1300) 6 x 100's on 1:45 …BEST AVERAGE Rest 1 min 3 x 200's on 3:00 …BEST AVERAGE EZ 100 IM Cool-down (200) 200 choice