Warm up (800) 300 easy 4 x 100...rest 10 sec. ...evens IM/ odds free 2 x 50 kick on 1:00 Set (400) 8 x 50 drill on 1:00 ...IM order Set (2050) 3 rounds 4 x 50 on :55 3 x 75 on 1:50 2 x 100 on 1:50 1 x 125 on 1:50 Cool-down (200) 200 EZ choice