Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (600)                       
4 x 150's on 2:30
...100 free/50 kick
...descend 1-4                  
                        
Set (2200):                     
200 free on 3:00                        
2 x 300 on 4:15
...d1-2                 
200 free on 3:00                        
3 x 200 on 2:45
...d1-3                 
200 free on 3:00                        
4 x 100 free on 1:20
...d-1-4                        

Set (200)
8 x 25 SPRINT on :45
                        
Cool-down (400)                       
200 kick
200 Choice ez swim