Workout

USMS 3000 Postal Swim

or

Warm-up (900)
200 swim, 2 x 100 kick, 
pull 2 x 100, 6 x 50 IM order (no free)

Set (900)
2 x 450 on 6:15
100 free, 50, back, 100 IM, 
50 back, 100 free, 50 back

Set (1000)
2 x 500 on 7:00
...descend 1-2

Set (400)
Kick 8 x 50's
...odd on 1:00
...even on :55

Cool-down (200)
Swim 200 moderate to EZ