Workout

Warm-up
Swim 600 free    
...Stretch out stroke
                        
Set (choice of equipment)
5 x 100 build on 1:45 
...50 Easy 50 Fast     

Main Set
Swim 4 x 200 I.M. on 3:30 
...descending 1-4      

Set
Swim 4 x 200 free on 3:00
...Descending             

Set (4 rounds)
8 x 100 I.M.                           
...FLY/BACK (50 Each)on 1:45
...BREAST/FREE (50 Each) on 1:30
             
Set 
200  EASY - COOL DOWN