Workout

Warm-up 
300 choice swim 
300 kick 

Set 
400 IM (50 drill/50 swim) @ 7:00
4 x 100 Free on 2:00
 
300 IM  @ 5:30
3 x 100 Breast on 2:00 

200 IM @ 4:00 
2 x 100 back on 2:00

100 IM @ 2:30 
1 x 100 Fly on 2:00

Set
200 pull (5 cb)

Warm-down 
200 moderate to EZ choice