Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (600)
12 x 50 on 1:00
…odd free/even stroke

Set (600)
6 x 100's kick on 2:10
…75 flutter/25 dolphin

Set (1200)
2 rounds
4 x 150's on 2:30
…free/stroke/free
…IM order
..rest 1 min between rounds
 
Set (800)
2 rounds
2 x 100's on 1:45
...last 25 Stroke SPRINT
2 x 50's on 1:00
...25Fast/25EZ,35FAST/15EZ
4 x 25's on :30 (Max 2 breaths) 

Cool-down (200)
200 EZ