Workout

Warm-up (300) 6 mins
300 swim
 
Set (300)
6 x 50's choice on :55
...2 drill
...2 build
...2 kick

Set (1400)
2 x 200 free on 2:45
2 x 200 IM on 3:15
...25 drill/25 swim

2 x 150 free on 2:15 
...ez/med/hard
2 x 150 IM on 2:45
...fly/back/breast

Set (400)
16 x 25's kick on :30
...alt ez/hard

Set (300)
6 x 50 on 1:00
...25 under/25 hard
...w/fins

Cool-down (100)
EZ 100