Workout

Warm-up (800)
2 rounds - 400 free 
…1st 400 – all free 
…2nd 400 - 100 IM on odd 100’s 

Set (1200)
6 x 200’s (or 150) on 3:30 
…d, 1-3 
…extra 15 sec. rest after 3 

Set (600)
8 x 75’s pull on 1:10
…3 cb
 
Set (400)
400 kick/swim by 50's 

Set (200)
8 x 25 SPRINTS on: 30
…odd free…even stroke

Cool-down (200)
200 EZ