Workout

Warm Up (600)
400 free
200 kick
 
Set (600)
12 x 50’s swim on 1:00
...build to 80% effort

Set (1600):
2 rounds
4 x 100 free on 1:30
R1- 200 IM/R2- 400 IM 
..timed by rounds w/2:00 rest
100 free on 2:00  
 
Set (400)
400 pull
…moderate

Cool-down (200)
200 ez