Workout

Warm Up (400)
400 swim

(400)
8 x 50’s on 1:00
…odd: Free
…even: backstroke

Set (600)
4 x 150’s on 2:00 
…descend 1-2
 
Set (1600)
4 rounds
200 Free on 3:15
4 x 50’s Free on: 45

Set (200)
200 kick

Cool-down (200)
200 EZ