Workout

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

Set (400)
Swim 4 x 100 build on 1:35

Set (1800)
3 rounds
200 free  
...3:20/3:10/3:00
2 x 100 IM on 1:45
...d1-4
4 x 50 stroke on :55
...IM order by round  
 
Kick set (400)
50 Fast/50 Easy on 2:20
75 Fast/25 Easy on 2:10
100 Fast on 2:00

Cool-down (400)
200 moderate
200 EZ