Workout

Warmup (500) (10:00)    
300 S/100 D /100 K
        
Set (300) (4:30)        
6 x 50 on :45   
…hold :32 to :36       
        
Set (200) (7:00)        
200  breast kick  
…fewer than 15 kicks 
…keeps hips up  
        
Set (800) (13:20)       
4 x 200         
…odds free on 3:00      
…evens IM on 3:40       
…focus on the IMs       
        
Set (1400) (20:40)      
100 free on 1:30        
100 IM on 1:40  
2 x 100 free on 1:20    
100 IM on 1:40  
3 x 100 free on 1:30    
100 IM on 1:40  
4 x 100 free on 1:20    
100 IM on 1:40  

200 Cool-down