Workout

Warm-up (600
400 free
200 pull
...3,5,7,5 CB by 50's

Set (500)
Pull 4 x 125 on 2:00....or 100’s
…5 cb

Set (1800)
18 x 100’s 
...2 FREE, 1 IM x 6
...on 1:30
…free descend 1-2 
…IM solid and strong

Set (400)
8 x 50's kick on 1:00 
...25 moderate/25 FAST  

Cool-down (200)
200 moderate to EZ swim