Workout

W/U 600 yards
200 swim
100 IM kick
100 ez
2 x 100 IM drill

Pre-Set 600 yards
12 x 50 
Odd free :50
Even sliding IM 1:00

Main Set 1600 yards
4x
200 aerobic pace 2:50
100 IM or stroke fast 1:30
100 ez 2:00

Sprint Set 400 yards
4x
50 fast- stroke transition choice (fly/back, back/breast, breast/free) 1:15
2 x 25 sprint last stroke from above :30
50 ez 1:15