Workout

Warm-up (600)
600 swim 
…50 free/50 non-free 

Set (800) 
2 rounds 
4 x 100's on 1:45
…25 swim/50 kick/25 swim
…FAST kick

Set (1200) 
2 rounds 
Swim 3 x 200 on 3:00
…75 fr/50 stroke/75 fr
…IM order

Set (600) 
6 x 100 on 1:30 
...50 Easy/50 FAST
…descend 1-3

Cool-down (200) 
200 EZ