Workout

Warm-up (600)
400 catch-up
200 pull
...3,5,7,5 cb by 50's

Set (800)
4 x 150 on 2:30
...50 Stroke, 100 Free 
2 x 100 Free on 1:30
…d1-2

Main Set (1900)
1 x 600 Free on 8:00
3 x 200 Free 
...on 2:45
1 x 300 Free on 4:30
2 x 200 Free on 3:00
 
Cool-down (200)
200 EZ