Workout

Warm-up 
400 swim 
...every 3rd 50 non-free 

400 pull 

Set 
10 x 100’s on 1:45 
...1-5 solid pace 
…6-10 negative split 

Set 
6 x 100's on 2:00 
...50 free/50 stroke 
…IM order 

Set 
500 kick 
...no fins last 100 

Cool-down set 
…100 EZ free