Workout

Warm-up (600)
Swim 600 free    
...Stretch out stroke
                        
Set(600)
6 x 100 build on 1:45 
...50 Easy 50 Fast     

Set (1000)
Swim 5 x 200 I.M. on 3:30 
...hold solid      

Set (800)
Swim 4 x 200 free on 3:00
...Descending 1-2             

Set (800)  
8 x 100 I.M.                           
...FLY/BACK (50 Each)on 1:50
...BREAST/FREE (50 Each) on 2:00
             
Cool-down (200) 
200  EASY