Warm Up (400): 400 easy Set (1000) 4 rounds 2 x 75 free on 1:05 2 x 50 kick on 1:00 Set (1000) 4 rounds 25 fly 50 breast 75 back 100 free Set (400) 8 x 50 on 1:00 ...odds stroke/evens free ...4 easy/4 hard Cool-down 200 EZ