Workout

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

Set (1200)
200 Free on 3:00
...neg split
2 x 100 IM on 1:45
...1 ez/1 fast
200 Free on 3:00
4 x 50 stroke on 1:15
...FAST turns
200 Free on 3:00
4 x 25 on :40
...1/2 blast/ez

Set (800)
4 rounds
100 moderate on 2:00
2 x 50 Sprint on 1:00

Cool-down (200)
200 easy