Workout

Warm-up (500)
200 drill,200 swim
100 kick

Set (600)
3 rounds
50 fr/50 stroke on 2:00
100 kick on 2:20

Set (1900):
400 swim on 6:00
6 x 100 hold steady
...3 on 1:30, 3 on 1:25
200 recov 3:45
4 x 150 free (d1-4)
...100 free/50 stroke
...on 2:45
..IM order

Set (300)
300 pull - 5cb

Cool-down (200)
200 EZ