Workout

Warm-up (600)
2 rounds
100 swim/100 drill/50 kick

Set (600)
6 x 100 free on 1:30
...descend (1-3)

Set (1800)
200 IM or choice on 4:30
2 x 100 free (80% ) on 2:00
100 kick on 2:30

200 IM or choice on 4:30
6 x 50 free (90%) on 1:15
100 kick on 2:30

200 IM or choice on 4:30
4 x 100 (FAST) on 1:30
100 kick on 2:30

Cool-down Set (200)
200 EZ choice