Workout

Warm-up (800)
400 swim
8 x 50's kick
...on 1:05
 
Set (400)
8 x 50's alt stroke/free on 1:00 
…2 of each IM order

Set (1400)
2 rounds
200 …rest 10, 2 x 25's  fast r-5
150 …rest 15, 2 x 50's fast-r5 
100 …rest 20, 2 x 75' fast r-5  
…30 to 1min rest after repeat

Set (400)
Pull 400
…3cb
…build and descend 100’s

Cool-down (200)
200 moderate to ez