Workout

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

Set(400)
2 X 200 on 3:30
...50 Kick, 50 Back, 100 Free

Set (1800)
2 rounds
3 X 150's
round 1- 1:50, 2:00, 2:10, 2:20
round 2- 1:45, 1:55, 2:05, 2:15
200 fast 
3 X 50's on :45
...d1-3
EZ 100
 
Set (400)
16 X 25's on :30
...IM order- 3 stroke 1 EZ free
..fly, fly, fly, fr, bk, bk, bk fr...
 
Cool-down (200)
200 EZ