Warm up (600) 300 free 100 kick 200 pull (buoy only) Set (600) 6 x 100 on 1:30 ...Drill/Swim by 50 Set (1400) 4 x 200 on 3:00 ...Easy/Hard/Easy/Harder 4 x 150 on 2:00 ...build by 50 Set (500) Pull 500 ...5cb Cool down (200) 200 EZ