Workout

Warm-up (600)
400 Free
200 kick

Set (300)
2 rounds
50 back on :50
100 free on 1:30

Set (2400)
4 rounds
400 set up on 6:00
200 FAST on 3:00
...best average

Set (200)
8 X 25's on :30 
...3,5,7,9 strokes
...Sprint
...then EZ rest of way

Cool-down (100)
100 EZ