Workout

Warm-up (500)
300 swim
100 kick, 100 drill

Set (1200)
200 Free on 3:00
...neg split
2 x 100 IM on 1:45
...1 ez/1 fast
200 Free on 3:30
4 x 50 stroke on 1:15
...FAST turns
200 Free on 4:00
4 x 25 on :30
...d1-4

Set (900)
3 rounds
100 moderate on 2:00
2 x 50 Sprint on 1:15

Cool-down (200)
200 easy