Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (600)
12 x 50 on :55
…odd free/even stroke

Set (1200)
2 rounds
3 x 200's on 3:20
...100 FR/100 IM
...50FR/100IM/50FR
...100IM/100FR
Rest 1 min

Set (800)
8 x 100's kick on 2:15
…75 flutter/25 dolphin

Cool-down (200)
200 EZ