Warm-up (600) 400 Free 200 pull Set (600) 4 x 150 on 2:30 ...50 Kick, 100 Swim Set (1500) 3 rounds 300 Free on 4:30 200 IM on 3:30 ...25 Stroke/25 Free Set (500) 500 Breath Control ...3, 5, 7, 5, 3 by 100 Cool-down (200) 200 Easy