Workout

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

Set (600)
6 x 100 Alt IM/FR on 1:30

Set (1600)
...(Swim fast enough to get :15 sec rest)
100 on 1:30
200 on 2:45
300 on 4:00
400 on 5:15
300 on 4:00
200 on 3:45
100 on 1:30

Cool-down (200)
200 EZ