Workout

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

Set (600)
4 x 150 free on 2:15
...middle 50 FAST

Set (2200)
4 rounds
200 set-up on 3:00
2 x 100 on 1:20
...solid pace
3 x 50 on :40
...500 race pace

Cool-down (100)
100 EZ