Workout

Warm-up (500)
200 free/50 kick
200 stroke/50 kick

Set (600)
12 x 50 on :55/1:05
...odd free
...even stroke

Set (1700)
4 x 100 on 1:40
1 x 50 fly on 1:20
3 x 100 on 1:40
2 x 50 back on  1:10
2 x 100 on 1:40
3 x 50 breast on 1:20
100 IM on 2:00
4 x 50 free on 1:00
200 IM on 4:00

Set (800)
Pull 4 x 200 on 3:00
...fins and paddles
...neg split

Set (400)
8 x 50 on 1:15
...red line sprints

Cool-down (200)
200 moderate to ez