Workout

Warm Up (200)
200 swim

Set (600)
12 x 50’s on :45/:50
…odd: Free
…even: backstroke

Set (900)
6 x 150’s on 2:00 
…descend 1-3
 
Set (1300)
200 Free on 2:45
6 x 50’s Free on: 45
200 Free on 2:45
4 x 50’s free 2 on: 45 2 on: 40
200 Free on  2:45

Set (400)
2 x 200 kick
...1 flutter/1 non flutter

Cool-down (200)
200 EZ