Warm Up (1300) 300 swim 4 rounds 100 free on 1:30 2 x 50 stroke on :55 Main Set (1900) 3 rounds 4 x 100 ...odds stroke on 1:30 ...evens easy on 1:45 4 x 50 on 1:00 ...1-3 descending, 4 easy Cool-down (200) 200 EZ