Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 kick

Set (400)
200 free (streamlines) on 3:00 
4 x 50 on :50
1) free
2) 25 stroke/ 25 free
3) 25 fast/25 ez
4) ez

Set (1900)
2 rounds
8 x 75
1 fast :45...1 EZ 50
2 fast :50...1 EZ 50 
3 fast :55...1 EZ 50
4 fast 1:00..1 Ez 50

Set 2 (500)
2 rounds
75 free on 1:15 desending stroke count by 1 each 25
2 x 50 free :45 moderate
3 x 25 ALL OUT on :30 stroke of choice

Cool-down (200)
200 ez