Warm-Up (600) Swim 12 x 50's on :50 Set (600) 4 x 150 free on 2:15 ...middle 50 FAST Set (1800) 3 rounds 200 set-up on 3:00 2 x 100 on 1:20 ...solid pace 4 x 50 on :40 ...500 race pace Set (500) Pull 500 …5cb/3cb by 100's Cool-down (100) 100 EZ