Workout

Warm-up (600)
Swim 600 free    
...Stretch out stroke
                        
Set (600)
6 x 100 build on 1:30 
...50 Easy/50 Fast
...choice of equipment     

Set (800)
Swim 4 x 200 I.M. on 3:30 
...descending 1-4      
             
Set (1600)
4 rounds
4 x 100 I.M.                           
...FLY/BACK (50 Each)on 1:45
...BACK/BREAST (50 Each) on 1:30
...BREAST/FREE (50 Each) on 1:30
...100 IM on 1:45

Cool-down (200)
200  EZ