Workout

Warm Up (600)
12 x 50's on :50   

Set (1200) 
4 x 150 on 3:00, 2:50, 2:40, 2:30
...50 kick/100 swim 
4 x 150 on 2:40, 2:30, 2:20, 2:10 
...50 stroke/100 free   

Set (1900)
1 x 200 on on 3:20
...alternate 50 bk/50 fr  
4 x 100 1:40, 1:35, 1:30, 1:20
1 x 200 on 3:20 
...alternate 50 bk/50 fr 
3 x 100 1:35, 1:30, 1:20
1 x 200 on 3:20
...alternate 50bk/50fr)  
2 x 100 1:30, 1:20
1 x 200 on 3:20
...alternate 50bk/50fr 
1 x 100 FAST
Easy 200

Cool--down (400)
200 kick
200 EZ free