Workout

Warm-up (800)
400 free..long strokes
400 reverse IM (broken at 50-rest 15 sec.) 

Kick-set (600)
12 x 50 on 1:15 
…3 of each - IM order

Main-set (800)
4 x 50 breast on 1:15 
4 x 50 back on 1:10 
4 x 50 fly on 1:05 
4 x 50 free on 1:00 

Set (400)
4 x 100 IM on 2:00 
…descend 1-3

Pull-set (300)
300 free (5cb)
 
Warm-down (100)
100 EZ