Warmup (900) 12 x 75 on 1:10 …choice of drill, kick, swim Set (500) 5 rounds 4 x 25 …#1 free on :25 …#2 breast on :30 …#3 back on :30 …#4 fly on :25 Set (2100) 3 rounds 7 x 100 on 1:30 …odds free …evens IM Cool down (300)