Workout

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

Set (300)
6 x 50 kick choice on 1:05

Set   (1800)
2 rounds
1 x 300 free on 4:30
…last 50 non-free
2 x 150 IM on 2:30 
3 x 100 free on 1:30
…descend 1-3

Set (600)
12 x 50 
…odd fr/even stroke on 1:00
 
Cool-down (200)
200 EZ