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