Workout

Warm-up (600)
400 catch-up free 
4 x 50 stroke on 1:10

Set (400) 
8 x 50 kick on 1:05

Set (400)
400 pull 
...5 cb

Set (1800)
400 IM on 7:30 
4 x 50 free on :45
300 IM on 5:30
4 x 50 breast on :55 
200 IM on 3:30
4 x 50 back on :50 
100 IM on 2:00
4 x 50 fly on 1:00

Cool-down (200)
200 EZ

Cool-down (200)
100 EZ backstroke
100 EZ free