Warm-up (200) 200 Free Set (1200) 8 x 150 Pull on 2:00 Odds-Breathing 3,5,7 Set (1800) 2 rounds 3 x 300 on 4:00, 4:15, 4:30 1-200 Moderate, 100 Fast 2-100 Moderate, 200 Fast 3-300 Fast Cool-down (200) 200 swim ...moderate to EZ