Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) 4 X 150's ...odd- 50 BK, 100 FR ...even- all free Set (2100) 3 X 200's on 1:20, 2nd one fast EZ 100 4 X 150's on 2:00, 4th one fast EZ 100 6 X 100's on 1:20, 6th one fast EZ 100 Cool-down (200)