Warm-up (600) 600/500 OYO Set (400) 4 x 50 stroke on 1:00 4 x 50 free on :50 Set (1800) 2 rounds 4 x 100 on 1:30 4 x 50 stroke on 55 4 x 75 on 1:30 ...25 stroke, 50 free Cool-down (400) 200 kick 200 swim