Workout

Warm-up Set (600)
2 rounds
400 swim
200 kick

Set (600)
300 on 4:40 
…50 kick/100free 
200 on 3:00 
…50stroke/50free
100 free   

Set: (1800)
6 x 100 stroke: 
...2 x 100's breast on 1:50 
...2 x 100's back on 1:45
...2 x 100's fly on 1:40
50 easy on 1:30
6 x 100 free: 
…2 on 1:25, 2 on 1:20, 2 on 1:15
50 easy on 1:30
6 x 100 IM's: 
…2 on 1:30, 2 on 1:25, 2 on 1:20
 
Cool-down (200)
200 EZ