Workout

Warm-up (500)			
300 swim				
4 x 50's kick				
...on 1:05				
 				
Set (400)				
8 x 50's  on 1:00				
...stroke/free				
…2 of each IM order				
				
Set (2100)														
2 rounds				
1 x 300 Free on 4:30	
1 x 200 Free on 3:00
1 x 50 fast  on 1:00				
1 x 150 Free on 2:00
2 x 50's fast on 1:00			
1 x 100 Free  on 1:30
3 x 50 fast  							
…1 min rest  				
				
Cool-down (200)				
200 moderate to ez