Workout

Warm Up (600):
3 rounds
50 free/50 nonfree/100 kick
 
Set (600)
12 x 50’s swim on 1:00
...build to 80% effort

Set (2400):
3 rounds
4 x 100 free on 1:15/1:25/1:35/1:45
200/300/400 IM 
..timed by rounds w/2:00 rest
100 free on 2:00  
 
Cool-down (400)
200 moderate
200 easy