Workout

Warm-up (1000) 
5 x 200 swim - rest :15 sec. 
…1…all free
…2…Last 50 Stroke 
…3…Last 100 Stroke 
…4…Last 150 Stroke 
…5…200 Stroke 

Set (600)
Swim/Kick 12 x 50 on 1:15 
…IM Order 

Set (1900) 
Swim 400 Free on 6:00 
1 x 200 IM on 4:00 
100 EZ kick on 3:00
Swim 300 Free on 4:30 
1 x 200 IM on 4:00 
100 EZ kick on 3:00
Swim 100 Free on 1:30 
1 x 400 IM 
100 EZ kick on 3:00

Cool-down (200)
200 EZ choice