Warm-up (600) 250 swim/ 50 Kick (repeat) Set (1000) 3 rounds 100 free on 1:30 100 (50 kick/50 free) on 1:45 100 kick on 2:00 ...100 easy Set (1200) 12 x 100 as follows: 3 on 1:30 3 on 1:20 3 on 1:30 3 on 1:20 Cool-down (200) 200 EZ