Workout

Warm-up (600)
Swim 600 free    
...Stretch out stroke
                        
Set (400) 
...choice of equipment
4 x 100 build on 1:40 
...50 Easy 50 Fast     

Set (800)
Swim 4 x 200 I.M. on 3:30 
...descending 1-4      

Set (800)
Swim 4 x 200 free on 3:15
...Descending             

Set (800) 
4 rounds
2 x 100 I.M.                           
...FLY/BK (50 Each)on 1:50
...BRST/FR (50 Each) on 2:00
             
Set (200)
200  EASY - COOL DOWN