Workout

Warm-up (600)
6 x 100’s …rest 5-10 sec.
…50 free/50 non-free

Set (600)
3 rounds
4 x 50
… 2 kick, 1 drill, 1 swim 
…choice each stroke

Set (2200)
1 x 500 w/30 sec. rest
…alt. 50 back/50 free 
3 x 200 free on 3:00
…negative split
1 x 500 w/30 sec. rest
…alt 50 breast/50 free   
6 x 100 free on 1:20
…descend 1-3

Cool-down (200)
200 moderate to EZ