Workout

Warm up (600)
400 swim
200 kick


Set (600)
4 x 150 on 2:30
...25 Fly, 50 Back 
…25 Breast, 50 Free 


Set (2000)
400 free pace on 6:00
100 kick on 2:00
3 x 200 on 2:40
100 kick on 2:00
800 free  on 12:00
…neg split


Cool-down (200)
200 EZ choice