Workout

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

Set (400)
400
…50 drill/50 kick
…IM order

Set (600)
300 swim on 4:30
2 x 150 fast on 2:00

Set (400)
200 swim on 3:00
2 x 100 fast on 1:15

Set (1200)
8 x 100 on 1:30
…Alt hard/easy
8 x 50 on 1:00
…Alt hard/easy

Cool-down (200)
200 EZ choice