Workout

Warm up (600)
12 x 50 on:50
...build

Set (300)
300 swim
...100 drill
...100 build
...25under/25ez/25hard/25ez

Set (1400)
2 x 200 free on 3:00
2 x 200 IM/Choice 3:15/3:30

2 x 150 free on 2:30 
...ez/med/hard
2 x 150 IM/choice on 3:00

Set (400)
16 x 25's kick on :30
...alt ez/hard

Set (500)
10 x 50 on 1:00
...25 under/25 hard
...w/fins

Cool-down (200)