Warm-Up 4 x 100's – rest 10 sec. 12 x 50's …4 on 1:00 …4 on: 55 …4 on: 50 Set Pull 600 free on 9:00 Set 2 x 300 on 5:00 …250 free/50 stroke Set 4 x 150 on 3:00 100 free/50 kick Set 6 x 100 on 2:00 …50 stroke/50 free Cool-down …EZ choice …OYO