Workout

Warm-up (600)
100 swim/100 drill/100 kick

Set (600)
6 x 100 pull on 1:30
...descend 1-3

Set (1800)
12 x 150's on 2:15
...100 free/50 stroke
...IM order-no free

Set (300)
2 rounds
100 free FAST on 1:30
50 easy on 1:00

Cool-down (200)
200 EZ choice