Workout

Warm-up (600)
400 swim
200 pull
...3,5,7,5, CB per 50
 
Set (800)
2 rounds 
 100 breast kick 
…no board
2 x 50 front scull
2 x 50 free
100 breast

Set (1800)
8 x 25 fly :30  
6 x 50 back :50 
4 x 75 breast 1:10 
2 x 100 free 1:20  
+200 IM after each  
…on 3:00, 3:15, 3:30, 3:45

Set (600)
4 x 150 pull	
…rest 10 sec.								 
Cool-down (200)
200 EZ