Workout

Warm-up 
4 x 200 swim - rest :15 sec. 
…1…Last 50 Stroke 
…2…Last 100 Stroke 
…3…Last 150 Stroke 
…4…200 Stroke 

Set 
Kick 4 x 50 on 1:15 
…IM Order 

Set 
Swim 400 Free on 6:00 
1 x 200 IM on 4:00 

Swim 300 Free on 4:30 
1 x 200 IM on 4:00 

Swim 200 Free on 3:00 
1 x 200 IM on 4:00 

Swim 100 Free on 1:30 
1 x 400 IM 

Warm-down 
…OYO