Warm-up (400) 400 free Set (300) 6 x 50 kick choice on 1:15 Set (2 rounds) (1800) 1 x 300 free on 6:00 2 x 150 stroke 3:30 3 x 100 free 2:00 Moderate-set (600) 12 x 50 …odd free/even stroke on 2:00 Warm-down (200) 200 EZ