Workout

Warm-up (600) 		
300 swim                                		
200 drill		
100 kick		
                                                		
Set (400)                               		
8 x 50's  on 1:00                               		
...stroke/free                          		
…2 of each IM order                             		
                                		
Set (2200)                                                                                                              		
2 rounds                                		
1 x 300 Free on 4:30    		
1 x 200 Free on 3:00		
1 x 50 fast  on 1:00                            		
1 x 150 Free on 2:00		
2 x 50's fast on 1:00                   		
1 x 100 Free  on 1:30		
4 x 50 fast  on 1:15                                     		
…1 min rest                             		
                                		
Cool-down (200)                         		
200 moderate to ez