Workout

Warm-up (600)
OYO
10 minute choice swim

Set (800)
2 rounds
150 free on 2:30
50 swim w/overkick 1:00
150 free 2:15
50 backstroke 1:00

Set (1500)
3 rounds
300 on 4:30
100 on 1:40 free  
100 moderate kick on 2:15

Set (300)
6 x 50's drill on 1:00
...catchup stroke
…steady kick

Cool-down (100)
100 EZ choice