Workout

Warm-up (600)
400 Swim
200 pull (3,5,7,5)

Set (800)
2 rounds
 100 breast kick
…no board
2 x 50 front scull
2 x 50 free
100 breast

Set (1800)
8 x 25 fly :30  
6 x 50 back :50
4 x 75 breast 1:10
2 x 100 free 1:20  
+200 IM after each  
…on 3:00, 3:15, 3:30, 3:45

Set (600)
4 x 150 pull
…rest 10 sec.

Cool-down (200)
200 EZ