Warm up (500): 200 free 2 rounds 150 free/50 kick Set (1400) 2 rounds 2 x 50 build on 1:00 300 on 3:15 2 x 100 moderate on 2:00 100 FAST Set (600) 12 x 50's om 1:15 ...25 moderate/25 build to race Set (200) 200 kick ...no fins Cool-down (100) 100 EZ