Workout

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

Set (600)
6 x 100 on 1:40/2:00
even 100's are kick on 2:00

Set(600)
3 rounds
4 x 50
Round 1:
…odds free on 1:05
…evens fly on :55
Round 2:
…odds free on :55
…evens back on 1:05
Round 3:
…odds free on :45
…evens breast on 1:15

Set (1200)
4 rounds
3 x 100 
…100 free on 1:30
…100 (50 stroke/50 free) on 1:45
…100 stroke/IM on 2:00

Cool-down (200)
200 EZ choice