Workout

Warm-up (1000)
400 swim
12 x 50's 
…kick, stroke, free on 1:00, :55, :45

Set (400)
16 x 25's alt stroke/free on :30 
…2 of each IM order

Set (1800)
4 rounds:
200 IM on 3:15, 2 x 25's free EZ on :30
150 (free/stroke/free) on 2:15, 2 x 50's free EZ on 1:00
100 IM on 1:30, 2 x 75's EZ on 1:15

 Set (700)
Pull 400, 200, 100
…3 cb, 5cb, 3cb on 1:20 base

Cool-down (200)
200 moderate to EZ