Workout

Warm-up (500)
300 free
200 pull
...3,5,7,5 CB by 50's

Set (500)
4 x 125 on 1:45
…5 cb

Set (1500)
10 x 100’s 
...5 FREE, 1 IM x 2 
...on 1:30/2:00
…free build 
…IM solid and strong

Set (400)
8 x 50's kick on 1:05
...25 moderate/25 FAST  

Cool-down (100)
100 moderate to EZ swim