Warm-up (600) 12 x 50's on :50 Set (800) 4 x 150 on 2:30 ...50 Stroke, 100 Free 2 x 100 Free on 1:30 …d1-2 Set (1900) 6 x 100 on 1:20 3 x 200 Free ...on 3:00, 2:45, 2:30 …#2 fast 1 x 300 Free on 4:30 2 x 200 Free on 2:45 …d1-2 Cool-down (200) 200 EZ