Workout

Warmup (500)  
300 swim/100 drill  
100 kick

Set (800)
2 rounds
4 x 50 on 1:30
…25 scull / 25 kick 
4 x 50 on 1:15
…IM order

Set (1600)
3 x 200 on 3:20
…50 fr/100 IM/50 fr
EZ 50 on 1:00
3 x 150 on 2:30
…25 fr/100 IM/25 fr
EZ 100 on 2:30
4 x 100 IM on 1:45

Cool Down (300)
...200 Moderate
...100 SuperSlow