Workout

W/U 500 yards
200 swim
100 IM kick
2 x 100 IM drill

Pre-Set 1000 yards
100- 25 free, 25 fly 1:45
200- 25 free, 25 breast 3:30
300- 25 free, 25 back 5:00
4 x 100 evens all free, odds IM 1:30
- if doing all free, des 1-4

Main Set 1200 yards
4x
100 IM drill 1:40
4 x 25 fast stroke IM order by round :40
100 ez 2:00

C/D 300 yards
200, 25 long slow one arm fly, 25 ez free
100 ez breast kick