Warm up (600): 4 x 150 @ 2:40 …odds- 100 free/50 kick …evens- 50 kick/50 back/50 free Set (300) 6 x 50 build on :55 Set (2100): 3 x 300 on 4:30 …100 swim/100 kick/100 swim 100 easy on 2 2 x 300 on 4:00 …100 swim/50 kick 100 easy on 2 300 swim…last 100 kick - all out! 100 easy on 2 Cool-down 200 swim … moderate to EZ |