Warm Up (600) Swim 12 x 50's on :50 Set (600) 12 x 50 on :55 ...first 8 strokes of each 50 is stroke ...IM order Set (2000) 4 rounds 300 free on 4:00 …+:05/rd 2 x 50 kick on 1:00 100 free on 1:30 ...-:05/round Cool-down (200) 200 easy