Workout

Warm-up (600)
400 swim
200 pull...breathe every 3,5,7,5 per 50
 
Set (600)
300 on 5:30
… 50 stroke kick/50 stroke drill/50 free
200 on 3:30
…50 stroke/50 free
100 free  
 
Set (2000) - 2 rounds
50 free on :45
100 stroke on 1:30
150 free on 2:15
200 stroke on 3:00

2 rounds
50 stroke on 1:00
100 free on 1:20
150 stroke on 2:30
200 free on 2:40

Cool-down (200)
200 moderate to EZ