Workout

Warm-up (400)
400 free

Set  (1000)
4 x 250 swim on 4:00
... descend 1-4

Set (1800)
3 x 100 on 1:40
50 fly on  1:30
3 x 100 on 1:40
100 Back on 2:00
3 x 100 on 1:40
200 Breast on 4:00
3 x 100 on 1:40
300 Free on 6:00

Set (400)
3  x 100 kick on 2:10

Cool-down (200)
200 EZ