Workout

Warm-up (800)
4 x 100 free on 1:30 
400 IM kick 

Set (600)
600 pull...
25-right side breathing, 25-left side breathing

Set (1200)
12 x 100's on 1:30/1:45 
...0DD-100 IM descend 1-3 
...EVEN-100 free, long strokes-hold moderate pace 

Set (400)
Swim/kick 400
...25 swim/25 kick

Set (200)
4 x 50 choice sprints on 2:00
...80-90% effort 

Cool-down (200)
200 EZ choice