Workout

W/U- 600 yards
200 swim
200 kick- 50 of each kick
2 x 100 IM drill

Pre-set- 800 yards
2 rounds
8 x 50 1:00
rnd 1 ez/fast, fsat/ez blah blah blah
rnd 2 25 drill/25 swim IM order

Main set- 1200 yards
200 IM drill 3:00
4 x 25 fly :30
200 IM drill 3:00
4 x 25 back :30
200 IM drill 3:00
4 x 25 breast :30
200 IM drill 3:00
4 x 25 free :30

Sprint set- 800 yards
2 rounds
12 x 25 :30
1 ez, 1 fast
no more than 2 consecutive same strokes
100 ez