Workout

Warm-up Set (600)
2 rounds
100 swim/100 drill/100 kick

Set (600)
300 on 4:40 
…50kick/100free/50kick/100free 
200 on 3:00 
…50stroke/50free/50stroke/50free
100 free on 1:20
 

Set: (1800)
6 x100 stroke: 
…2 on 1:40, 2 on 1:35, 2 on 1:30
2-100's of fly, 
2-100's of back
2-100's of breaststroke. 
50 easy on 1:30

6 x 100 free: 
…2 on 1:25, 2 on 1:20, 2 on 1:15
50 easy on 1:30

6 x 100 IM's: 
…2 on 1:30, 2 on 1:25, 2 on 1:20
 
Cool-down (200)
200 EZ