Warm-up (500) 300 200 pull ...3,5,7,5 cb by 50's Set (1000) 8 x 125 on 2:00 50 stroke/75 free Set (1800) 3 rounds 2 X 200's on 2:45 50 EZ on 1:00 100 FAST on 1:15 50 kick on 1:30 Cool-down (200) 200 EZ