Workout

Warm-up (600)
400 swim
…50 free/50 drill
100 kick/100 IM

Set (900)
6 x 150's on 3:00
…50 drill/50 kick/50 swim
…fly/back/breast

Set (1800)
200 build on 3:00
…negative split
…then 4 x 50 fly  on 1:00
300 build on 4:15
…negative split
…then 6 x 50 back on 1:00
400 build on 5:20
…negative split
…then 8 x 50 breast on 1:00

Cool-down (500)
moderate to ez
200 catch up drill
100 kick/200 swim