Workout

Warm Up (500)
Swim 500 choice

Set (600)
6 X 100 free on 1:45
...neg. split

Set (1800)
200 on 3:30
...set-up
2 X 150 (80%) on 2:15
100 kick on 2:30

200 on 3:30
...set-up
4 X 100 (90%) on 1:30
100 kick on 2:30

200 on 3:30
...set-up
4 X 50 (FAST) on 1:15
100 kick on 2:30  

Cool-down (200)
200 EZ