Workout

Warm Up (600)
Swim 10 x 50's on :55

Set (500)
3 x 100 IM on 1:45 
2 x 50 (25 fr/25 kick) on 1:00
4 x 25 stroke on :30 

Set (1400)
5 x 100  on 1:20 
...hold steady pace
200 EZ 
5 x 100 on 1:30 
…last 25 non-free
...solid - controlled harder pace
200 EZ 

Set (600)
12 x 50 choice on :55
…25 stroke/25 EZ free

Cool-down (300)
200 swim
100 ez