Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (optional)
30 minute swim

Set (900)
6 x 150 free on 2:45
...middle 50 stroke

Set (2400)
4 rounds
200 set-up on 3:30
2 x 100 on 1:45
...solid pace
4 x 50 on 1:00
...Fast

Cool-down (200)
200 EZ