Workout

Warm-up (600) 
400 (50 catch –up/50 free)
200 kick

Set (600)
12 x 50’s swim on 1:00
...build to 80% effort

Set (1800):
3 rounds
4 x 100 build free on 1:40
1 x 400 IM
..timed by rounds w/2:00 rest
100 free on 2:00  
 
Cool-down (400)
200 moderate
200 easy