Warm-up (600) 300 choice 6 x 50's kick on 1:05 Set (800) 8 x 100 ...first 50 stroke …IM order ...last 50 free on 2:00 Set (1200) …3 rounds 2 x 150 free on 3:00 100 IM on 2:00 Set 500 (or 300 pull) …3 cb Cool-down (100) EZ 100 choice