Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick
200IM
...25 drill/25 swim

Set (1700)
10 X 150's
1 mod on 2:15
1 X fast on 2:00
1 mod on 2:15
2 X fast on 2:00
1 mod on 2:15
3 X fast on 2:00
EZ 100
all out 150 best effot
EZ 100

Set (600)
12 X 50's  
…3 kick, 1 swim
1;00, :55, :50, :45
 
Set (500)
500 pull…5cb

Cool-down (400)
400 Easy