Workout

Warm-up (500)
300 Free, 100 drill
100 kick

Set (600)
Pull 4 x 150 on 2:30
Odds-Breathe3,5,3 
Evens-Breathe 5,7,5 
     
Set (2000)
2 rounds
2 x 200 free on 3:15  
2 x 100 Stroke on 2:00
2 x 200 stroke on 4:00
...all broken at 50's
...5 sec 
   
Set (200)
4 x 50's Kick
...on 1:10

Cool-down (100)
100 swim
...moderate to EZ