Workout

Warm-up (600)
400 swim
200 pull
…buoy only @ankles

Set (400)
8 x 50s kick on 1:00
...faster 2nd 25

Set (1800)
4 x 150 on  2:45
…fly/back/breast
EZ 100 on 2:00
4 x 100’s on 1:45
…IM
EZ 100 on 2:00
4 x 75’s on 1:15
…fly/back/breast
EZ 100 on 2:00
4 x 50’s on 1:00
…IM order
…build to FAST

Set (200)
8 x 25 on :30/45
...odd sprints  
...even ez kick  

Cool-down (200)
200 easy