Workout

Warm-up (600)
Swim 400
200 pull (buoy only)
...3,5,7,5 cb by 50's
 
Set (300)
Kick 6 x 50's on 1:00
...descend 1-2

Set (1200)
16 x 75's on 1:15
...last 25 IM order

Set (1000)
Swim 4 x 250's on 4:30 
...100 IM/150 free
...broken 10 sec. after 100 IM
 
Cool-down (300)
100 kick
Swim 200 EZ