Workout

Warm Up (800)
4 x 200 
...50 stroke/50 free  
     
Set (800)
4 rounds
100 kick on 2:00
100 free on 1:30 rd 1
1:25,rd2, 1:20rd, 3
1:15,rd 4

Set(500)
10 x 50’s on :50. 
...Odds descend stroke count. 
...Evens 3 black lines 

Set (2100)
10 x 100’s on 1:20 
...hold best possible pace.  
6 x 50’s on :50 EZ  
5 x 100’s on 1:40. 
...Hold 2+ seconds faster 
 
Cool-down (200)
200 EZ