Workout

Warm Up (200)
400 swim 
200 Kick

Set (400)
12 x 25 IM on: 30
…order 4 Swim, 4 kick, 4 swim   

Set (1800)
2 x 300 on 4:15
2 x 200 on 2:45
2 x 100 on 1:30
2 x 50 easy on 1:00
2 x 200 on 2:40
2 x 100 on 1:15
2 x 50 on Stroke: 45

Set (500)
500 kick

Cool-down (200)
200 EZ