Workout

Warm-Up (600)  
300, swim, 200 drill   
100 kick

Set (400)
200 IM Kick
200 IM swim

Set (2000)
300 Pace on 4:30
2 x 150 on 2:15
…fr/stroke/fr
rest 1 min.

200 Pace on 3:00
2 x 100 IM on 1:45
…descend 1-2

6 x 100, choice  
…odd fast on 1:45
…even EZ on 2:15
rest 1 min.

8 x 50, choice
…odd fast on :45
…even EZ on 1:00

Cool-down (200)
200 EZ choice