Workout

Warm-up (500)
200 free/100 kick

(600)
6 x 100 on 2:00
…75 free, 25 stroke
...last 25 IM order

Set (800)                               
2 rounds                                
3 x 50 swim on 1:00
...stroke/free                          
3 x 50 swim FAST :55                        
50 kick on 1:30                     
...2nd 25yds HARD                              
                                
Set (1600)                    
2 rounds                                
2 x 150 swim on 2:30                          
...descend 1-2                          
200 IM on 3:45                     
4 x 50 free build on :50                                
100 IM FAST on 2:30                           
                                
Cool-down (200) 
200 choice