Warm Up (500) Swim 10 x 50's on :55 Set (200) Pull 1 x 200 free 5cb Set (900) 6 x 150's …1-3 (kick/swim/kick) 3:00 …4-6 (swim/kick/swim)2:45 Set (1500) 15 x 100's …1-5 (stroke/free) 1:45 …6-10 (IM) 2:00 …11-15 (free) 1:35 Cool-down (100) 100 ez