Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (600)                               
6 x 100 on 1:30                         
odd : swim w/overkick on 1st /last 25                    
even: fast on 1st and last 25                             
 
Set (1800):                             
3 rounds                                
100 easy 2:00
...long & smooth                           
200 IM on 3:15
...25 drill/25 swim                            
300 hard on 4:30
..Free/IM/Free by 100's                     
                                
Cool-down (200)                         
200 EZ