Workout

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

Set (600)                                               
4 x 150's on 2:30                       
...100 free/50 kick                     
...descend 1-4                                          
                                                
Set (2200):                                             
200 free on 3:00                                        
        
2 x 300 on 4:15                 
...d1-2                                         
200 free on 3:00                                        
        
3 x 200 on 2:45                 
...d1-3                                         
200 free on 3:00                                        
        
4 x 100 free on 1:20                    
...d-1-4                                                
                                                
Cool-down  (200)                                        
200 EZ choice