Workout

Warm-up (600)
400 CATCH-UP Free
200 kick

Set (600)
12 x 50's on :55
...ODDS: 25 fingertip drag/25 free 
...EVENS:25 rightarm/25 left arm
           
Set (2000)  
2 rounds
4 X 50 build on :45
4 X 100 pace on 1:30 
2 X 200 on 3:00
...negative split

Set (400)
400 pull
...3 cb
 
Cool-down (200)
200 EZ