Workout

Warm-Up (600)
300 swim, 200 drill
100 IM

Set (400)
4 rounds
4 x 25 on :30
...build to fast 

Set (1600)
4 rounds
200 free on 2:45 
100 IM/stroke on 1:45
100 recovery on 2:00 

Set (600)
3 rounds
4 mins per round
100 free ...best average
100 kick recovery
 
Cool-down (200)
200 EZ free