Workout

Warm-up (500) 
300 swim
...50 catch–up/50 fr
200 kick

Set (400)
8 x 50’s choice on 1:00
...build to 80% effort

Set (2100):
3 rounds
3 x 100 free on 1:20
...build to 80%
2 x 150 on 2:15
…stroke/free/stroke 
1 x 100 IM on 2:00
…FAST
 
Cool-down (300)
100 kick
200 easy