Workout

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

Set (400) 
16 x 25 choice kick 
... on :30

Set (700)
200 on 3:00  
4 x 50 on :40
200 on 3:00
4 x 25 fly on :45
…3,2,1,0 BC

Set (700)
2 rounds
100 IM on 1:45
100 free on 1:30
50 EZ on 1:15
100 fast on 3:00

Set (400)
16 x 25 on :40
…odds fr/evens fly

Cool-down (400)
200 moderate
200 EZ