Warm-Up (300) 300 choice Set (500) 2 x 50 kick on 1:05 2 x 100 free on 1:30 2 x 100 stroke on 1:45 Main Set (2400) 2 rounds 2 x 300 ...every third lap stroke on 4:30 2 x 200 IM on 3:00 2 x 100 easy free on 1:45 Cool-down 200 EZ