Warm Up (600) 12 x 50's on :50 Set (600) 8 x 75 ...10 sec. Fly, Back, Breast Set (2000) 800 on 10:30 100 FAST kick ...rest 30 sec. 3 x 200 on 2:40 100 FAST kick ...rest 30 sec. 3 x 100 on 1:15 100 FAST kick Cool-down (200) 4 x 50 EZ ...RI 10 sec.