Workout

set					interval
warmup
    1 x300 free breathe 3/5/7 x 50	:10 rest
    1 x200 IM drill/swim		:10 rest
    2 x50  choice build			:10 rest

drill/stroke work
 2x{2 x75  #1: 3 strokes free/		1:15
   {           4 strokes back
   {       #2: 4 strokes free/
   {           3 strokes back
   {       work on consistent strong
   {       high elbow catch, especially
   {       on transition strokes
   {2 x100 build #1 fr, #2 back		1:30

main set
 3x{2 x200 stroke fast/free build	3:00
   {       rd1: stk/fr x50
   {       rd1: stk/fr x100
   {       rd1: stk/fr x200
   {1 x300 kick/pull/swim smooth	5:00
   {1 x    break (optional)		1:00

warm down
 1x{1 x100 ez warm down

3,500