Workout

Warm-up (500)
400 swim
100 kick

Set (400)
4 X 100's (50 K, 50 S) @ 1:45
 
Set (2000)
2 rounds:
3 X 150's @ 2:00
2 X 175's @ 2:10
1 X 200 @ 2:20

EZ 100

Set (200)
8 X 25's on :30
...2 each stroke 
...alt Kick and Sswim
   
Cool-down (200
200 choice