Workout

Warm-up (800)
4 x 200 swim - rest :15 sec.
...Last 50 Stroke
...Last 100 Stroke
...Last 150 Stroke
...200 Stroke

Set (600)
4 x 100 on 1:45 or 20 sec. rest
1 Free
1 IM

4 x 50 kick on 1:00 or 15 sec. rest
IM Order

Set (1800)
2 rounds
400 Free on 6:00
3 x 100 IM on 2:00
1 x 100 IM on 1:50
1 x 100 Free (FAST)

Set (200)
200 moderate pull/drill by 50's

Cool-down (200)
200 EZ swim