Workout

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

Set (600)
250 free/50 kick
150 free/50 kick
50 free/50 kick

Set (2100)
400 free on 6:00  
2 x 150 free on 2:15
400 free on 5:40
3 x 100 free on 1:30
400 free on 5:20
6 x 50 free on :45

Cool-down (200)
200 EZ