Workout

Warm-up (600)
400 free
200 kick

Set (600)
12 x 50 IM on  1:10
…Odd: fly/back
…Even: breast/free

Set (1200)
6 x 200's on 3:00/4:00
…odd free
…even IM

Set (1200)
12 x 100 free
… w/:10 rest
…descend 1-4

Sprint Set (200)
2 rounds
4 x 25's on :45
...1/2 easy/1/2 fast
...1/2 fast/1/2 easy
...all easy
...all FAST

Cool-down (200)
200 Moderate to easy