Warm up (600): 2 rounds 3 x 100 ...2 swim on 1:30, ...1 kick on 2:00 Set (2600): 2 x 200 free on 3:00 400 back 2 x 200 on free 3:00 300 back 2 x 200 on 3:00 200 back 2 x 200 on 3:00 100 back Cool-down (200) 200 EZ