Workout

Warm Up (600)
Swim 12 x 50's on :55

Set (800)                               
2 rounds                                
6 x 50 stroke/free on :50                            
100 kick on 2:00                                
...last 25yds HARD                              
                                
Set (1800)                              
2 rounds                                
2 x 150 swim on 2:30                         
...descend 1-2                          
…last 50 stroke
200 IM on 3:00 /3:30                        
6 x 50 free build on :50                                
100 Choice FAST                                 
                                
Cool-down (200)