Workout

Warm-up (600)
400 swim
200 pull (buoy only)
...3,5,7,5 cb by 50;s

Set (600)
8 x 75's on 1:15
...last 50 IM order

Set (1650)
1650 on 25:00
150 free, 100 IM
...broken after 100 IM for 10 sec.

Set (550)
8 x 50's on 1:00
...1-4, 25 easy/25 FAST
...5-8, first and last 15m FAST
150 kick

Cool-down (100)
100 EZ choice