Workout

Warm-up (500)
5 x 100
…75 free, 25 stroke
...10 sec. rest

Set (800)                               
2 rounds                                
3 x 50 swim on :55  
...stroke/free                          
3 x 50 swim FAST :45                            
100 kick on 2:00                                
...last 25yds HARD                              
                                
                                
Set (1800)                              
2 rounds                                
2 x 150 swim on 2:15                            
...descend 1-2                          
200 IM on 3:00                          
6 x 50 free build on :50                                
100 IM FAST                             
                                
Cool-down (200)