Workout

Warm-up (1000)
400 swim
12 x 50's 
…kick, stroke, free on 1:00, :50, :40

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

Set (1400)
2 rounds
200 on 2:30, 2 x 25's EZ on :30
150 on 1:50, 2 x 50's EZ on 1:00
100 on 1:15, 2 x 75's EZ on 1:15

Set (500)
Pull 500
…3cb
…build and descend 100’s

Cool-down (200)
200 moderate to ez