Workout

Warm-up (500)
500 easy choice 

Set (1700)
4 x 100 (odd-IM/even free) on 1:45 
100 EZ 
8 x 50 choice on: 50 
100 EZ 
2 x 200 (1-IM, 2-choice) on 3:30 
100 EZ 
200 Kick choice 

Set (1200)
…moderate to solid effort 
3 rounds (descend 1-3) 
200 on 3:15 
100 on 1:30 
50 on :45 
2 x 25 on :30 

Warm-down (200)
200 EZ