Warmup (600) 10 x 50 on :55 Set (1000) 20 x 50 on 1:00 …25 choice kick/25 swim Set (600) 6 x 100 …2 on 1:40/2 on 1:35/2 on 1:30 Set (1100) 300 on 4:30 6 x 50 on :50 200 on 3:00 4 x 50 on :45 100 for time …pushoff