Workout

Warm-up (600)
Swim 600 choice

Set (600/1200)
Swim 12 x 50 on 1:00
…25 free/25 stroke (IM order)

Set (600/1800)
Swim 6 x 100 (or 75) on 1:30
…Descend 1-3, 4-6

Set (800/2600)
Pull 2 x 200 on 3:15
…negative split
Pull 400…solid pace

Set (200/2800)
Kick 200…moderate

Cool-down (200/3000)
Swim 200 EZ choice