Warmup (500) 300 swim/100 drill/100 kick Set (600) 6 x 100 on 1:30 …descend 1-3,4-6 Set (1200) 2 rounds 4 x 150's on 2:40 …fr/stroke/Fr …IM order Set (800) 4 rounds 4 x 50 …odds free on :50 …evens stroke on 1:00 Cool-down (200) 200 ez