Warm-up (500) 300, 100, 100 ...s/k/d Set (800) 2 rounds 200 free on 3:20 4 x 50 on :55 …25 stroke drill/25 fr Set (1600) 2 rounds 200 free on 3:15 2 x 100 on 1:45 ...25 stroke/25 free 200 free on 3:15 2 x 100 IM on 1:45 Cool-down (200) 200 choice