Workout

Warm-up (600)
200 free, 200 drill, 200 kick

Set (600)
600 swim
…choice of equipment
...even 100's IM

Set (2000)
2 rounds (no equipment)
500 pace on 6:40
300 pace on 4:00
150 pace on 2:00
50 FAST

Set (100)
100 scull

Cool-down (200)
200 moderate to EZ