Warm-up (500) 500 ...50 swim/50 kick Set (500) 500 moderate pull Set (1500) 5 rounds 4 x 75's (or 50) …odd- all free on 1:00 …even- 25 free/25 stroke/25 free on 1:15 Set (500) 10 x 50’s kick on 1:05 Cool-down (200) 200 EZ