Workout

Warm-Up (600) 		
400 swim, 200 drill		
100 IM		
		
Set (900)       		
2 rounds        		
50 kick on 1:00 		
100 swim on 1:30        		
150 IM no free on 3:00  		
100 swim on 1:30        		
50 kick on 1:00 		
        		
Set (1200)      		
400 IM on 8:00 		
...25 drill/25 swim 		
300 free on 4:30        		
200 IM on 3:30  		
150 Free on 2:30        		
100 IM all drill on 1:45		
50 kick on 1:00		
		
Set (300)		
Pull 300		
...descend 100's		
	 	
Cool-down (200)		
200 EZ choice