Warmup (500) 10 x 50 on 1:00 Set (600) 4 x 150 on 3:00 …50 swim/50 kick/50 swim Set (1600) 200 IM on 3:30 4 x 50 on :50 200 IM on 3:20 4 x 50 on :55 200 IM on 3:15 4 x 50 on 1:00 200 IM on 3:30 4 x 50 on :45 Set (500) ...500 pull (no fins)