Workout

Warm-up (600)
2 rounds
100 free/100 drill/100 IM 
 
Set (400)
8 x 50's kick on 1:05 
...descending 1-4 

Set (1600)
8 x 200 (or 150’s) swim on 3:15
...100 mod/100 solid 
…descending 1-4

Set (400)
400 pull 
…3cb (1st 200) 
…5cb (2nd 200) 

Cool-down (200)
200 moderate to EZ