Workout

Warm-up (600)
300 swim, 200 kick, 100 drill

Set (400)
300 on 4:30
…25 stroke, 25 FR, 50 stroke, 50 FR, 75 stroke, 75 FR
Then 4 x 25 fast on :30 

Set (2000)
4 x 500's
…# 1 and 3 are straight, holding a steady pace on 6:30
…# 2 and 4- 2 x 50's EZ, 100, 200, 100
	round 2- 1:20, 2:40, 1:20
	round 4- 1:20, 2:30, 1:20

Set (400)
4 x 100’s kick on 2:00

Cool-down (200)
200 moderate to EZ