Workout

Warm Up (600)
12 x 50's on :50

Set (500)
2 x 200 swim on 1:30
2 x 50 kick on 1:00

Set (2200)
4 rounds
200 free swim on 2:45
...build
4 x 50 free on :45
...d1-4
50 easy on 1:00
100 FAST

Cool-down (200)
EZ 100 backstroke
EZ 100 swim