Workout

Warm-up (800) 
4 x 200 swim - rest :15 sec. 
...Last 50 Stroke 
...Last 100 Stroke 
...Last 150 Stroke 
...200 Stroke 

Set (600)
4 x 100 on 1:45 or 20 sec. rest 
...1 Free /1 IM 
4 x 50 kick on 1:00 or 15 sec. rest 
...IM Order 

Main Set (1600)
400 Free on 6:00 
3 x 100 IM on 2:00 
300 Free on 4:30 
2 x 100 IM on 1:45 
200 Free on 3:00 
1 x 100 IM on 1:30 
1 x 100 Free (FAST) 

Set (200)
200 moderate pull/drill by 50's 

Warm Down (200)
200 EZ choice