Workout

W/U 500 yards
200 swim
4 x 50 25 drill, 25 swim
100 IM kick

Pre-Set 800 yards
8 x 50 1:00 ez/fast, fast/ez, all ez, all fast x2
8 x 50 kick 1:10 odds fast, evens ez

Main Set 2400 yards
12 x 200 3:00
Swum as:
3x
#1 broken at 100s, rest 15 sec
#2 broken by 50s, rest 10 sec
#3 broken by 25s, rest 5 sec
#4 straight through, ez

C/D 200 yards
100 ez back
100 ez kick