Workout

Warm-up (600)
300 swim/200 kick/100 drill

Set (600)
6 x 100 on 2:00 
…75 free/25 kick
…IM order – no flutter kick

Set (400)
100 IM on 2:00
2 x 50 breast drill 1:00 
200 free on 3:15 

Set (1600)
200 strong
2 x 300 steady
3 x 200 descend 1-3
200 fast
….1:30 base

Cool-down (200)
200 EZ