Workout

Warm up (600)
300 swim/200 kick/100 drill


Set (2400)
4 x 50 stroke (IM order by rounds)on :55, 1:00, 1:00, 1:30
2 x 100 freestyle on 1:30, 1:40, 1:50, 2:15
1 x 200 I.M. on 3:30, 3:45, 4:00, 4:30

*lane 7/8 does set 4x, lanes 5/6 does set 3x and takes 1 
minute break between rounds.

*lane 3 and 4 ends after 4 x 50 in third round

Last set for lane 1/2:
2 x 50 kick on 1:15
1 x 100 stick drill

Total: 3,000, 2,600, 2,400, 2,000 meters

Cool-down (200)
200 EZ