Warm-up 200 choice Set 20 x 50 IM order ...25 stroke/25 free ...on :55/1:00 Set 3 x 200 on 3:00 5 x 100 on 1:25 2 x 200 on 2:45 ...1:00 rest 3 x 100 on 1:20 ...1:00 rest 1 x 200 on 2:30 ...1:00 rest 1 x 100 on 1:15 Warm-down 200 ez