Workout

Warm-up (500)
400 swim
...50 free/50 drill
100 kick

Set (300)
2 rounds
50 back on :50
100 free on 1:30

Set (2400)
4 rounds
400 set up on 5:30
200 FAST on 3:00
...best average

Set (200)
8 X 25's on :30 
...4, 6, 8, 10 
...repeat stroke all out
...then EZ rest of way

Cool-down (100)
100 EZ