Workout

Warmup (500)  
300 swim/100 drill / 
100 kick

Set (800)
2 rounds
4 x 50  kick on 1:15
4 x 50 on 1:30
…25 scull/25 drill 

Set (1300)
2 x 150 free on 2:15
...EZ/Med/Hard
4 x 50 on 1:15
…stroke/free  
...IM order
2 x 150 IM on 3:30
…50 fly/bk /brst 
…50 bk//brst/fr
4 x 75 free on 1:30
...EZ/Med/Hard
200 free 

Set (300)
Pull 300   
…w/paddles/buoy /snorkel

Cool-down (200)
200 choice