Workout

Warm Up (800):
500 swim
500 kick 
...IM order
   
Set (2800)
4 rounds
3 x 200
1 on 2:45 (last 50 stroke - IM order by round)
1 on 3:15 (25 free/50 stroke/25 free)
1 on 3:00 IM
EZ 100

Set (500)
500 pull
...5 cb

Cool-down (200)
Swim 100 moderate, 100 EZ