Workout

Warm-up (1000)
400 free (50 drill-50 swim) 
200 IM Kick 
400 reverse IM swim 

Set (600)
3 x 200 (50 stroke-100 free-50 stroke) on 4:00 
1-fly 
2-back 
3-breast 

Pull-set (800) (choice of equipment) 
4 x 200 (descend 1-3) on 3:00 or with 20 sec. rest 

Cool-down (400)
200 moderate 
200 EZ choice