Workout

Warm-up (600)
10 minute swim
OYO

Set (600)
12 x 50 IM on  1:10
…Odd: fly/back
…Even: breast/free

Set (1600)
8 x 200's on 3:30/4:00
…odd free
…even IM

Set (1000)
Pull 10 x 100 free
… w/:10 rest
…descend 1-4

Cool-down (400)
200 moderate
200 EZ