Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 2 x 300 pull on 4:15 ...no buoy ...last 50 kick Set (2000) 2 rounds 10 x 100 on 1:30 ...75 free/25 stroke (rd1) ...25 stroke/75 free (rd2) Cool-down (200) 200 EZ choice