Workout

Warm-up (500)
10 x 50's on :55

Set (900)
4 x 100 on 1:45 
...25 stroke/75 free
3 x 100 on 1:40 
...25 free/50 stroke/25 free
2 x 100 on 1:35 
...75 free/25 stroke
1 x 100 IM

Set (400)
8 x 50 kick
…odds: ez 1:15
…even: FAST 1:00

Set (1000)
2 rounds
2 x 50 stroke on 1:00
200 free on 3:15
200 IM on 3:45

Set (400)
Pull 400  
…neg. split

Cool-down (200)