W-UP 200m Kick&Swim 400m (Kick50m+Swim50m)×4 Swim 600m 75m(1'45")×8 odd:Fly→Ba→Br (changed by 25m) even:Fr Hard&Easy 200m (Hard25m+Easy25m)×4 Dash 200m 50m×2 100m×1 Down 200m Total 1800m