Workout

Warm-up (500)
400 swim
100 IM

Set (600)
2 rounds
3 x 50 kick stroke on 1:10
150 stroke on 3:30

Set (800)
Pull 400 on 6:00
…neg split
Pull 8 x 50's on 1:10
…stroke

Set (800)
2 x 100 on 1:30
…build
3 x 200 stroke on 4:00
…d1-3

Cool-down (300)
100 kick
200 EZ choice