Warm up (500) 300 choice 200 Kick Set (900) 6 x 150's ...3 on 2:30; 3 on 2:20 ...50 kick, 50 stroke, 50 Free Set (1400) 4 x 100 free on 1:25 6 x 50 Stroke :50 300 kick 2 x 200 on 2:45 Set (500) Pull 500 free ...5 cb Cool-down (100) 100 ez