Workout

Warm-up (600)
swim 75 free/25 no free
X 6 - rest 10 sec.

Set (600)
Kick w/fins 
3 x 200's on 3:30
...100 mod/100 hard 

Set (600)
Pull 200 on 2:40
Pull 2 x 100 on 1:20
Pull 4 x 50's on :40

Set (1800)
4 x 50 stroke on :55
...descend 1-4
100 EZ on 2:00
3 x 50 stroke on 1:00
...descend 1-3
100 EZ on 2:00
2 x 50 stroke on 1:05
...descend 1-2
100 EZ on 2:00
1 x 50 FAST
EZ 100

Set (600)
2 x 25-1ez/1fast
2 x 50-1ez/1fast
2 x 75-1ez/1fast