Workout

Warm-uup
2 rounds
100 swim/100 drill/100 kick

Set (700)
2 rounds
2 X 100's Swim on 1:30
2 X 75's IM no free on 1:20

Set (2100)
400 pace on 6:00
2 x 200's free on 3:45
..d1-2
400 pace on 6:00
3 X 100's on 1:25
...d1-3
400 pace on 6:00
4 X 50’s on :45
...d1-4

Cool-down (200)
200 EZ