Workout

Warm up (600)
400 swim
200 kick

Set (400)
2 x 200 on 3:30
...odd 150 swim/50 kick
...even 50 kick/150 swim

Set (1800)
2 x 100's (50 fly/50 back)
…rest 30 sec.
400 IM - broken 5 sec. @ 50
2 x 100's (50 back/50 breast)
…rest 30 sec.
400 IM - broken 5 sec. @ 50
2 x 100's (50 breast/50 free)
…rest 30 sec.
400 IM - broken 5 sec. @ 50

Set (200)
4 x 50 kick on 1:15

Cool-down (200)
200  EZ