Workout

Warmup (600) 
500 swim
...4th 25 non fr

Set (600)
12 x 50 on 1:00
odds: 25 DRILL/25 kick
evens: 25 EZ/25 fast

Set (2300)
200 IM on 3:00
100 kick on 2:30

2 x 200 free on 3:00
100 kick on 2:30
2 x 100 Stroke on 2:30
100 kick on 2:30

2 x 200 IM on 3:00
100 kick on 2:30
3 x 100 stroke on 2:30
100 kick on 2:30
4 x 50 Free on 2:00
…FAST
100 kick on 2:30

Set (400)
Pull 400 5cb

Cool-down (200)
...moderate to EZ