Workout

Warm Up (200)
400 swim 
200 Kick

Set (300)
6 x 50 IM on 1:10 
…order 2 Swim, 2 kick, 2 swim   

Set (1800)
2 x 300 …rest 20 sec.
2 x 200 ..rst 15 sec.
2 x 100 …rest 10 sec.
…all descend 1-2
2 x 50 easy on 1:00
2 x 200 on 3:00
2 x 100 on 1:30
2 x 50 on Stroke on 1:30
…all FAST

Set (500)
500 kick

Cool-down (200)
200 EZ