Workout

Warm-up (500)
10 x 50's on :50/1:00 
...odd swim 
...even kick 
...no fins 

Set (400)
2 x 100 IM on 2:00 
4 x 50's free on :45 

Set (600)
2 x 300 pull 
...3/5/7 breathing every 100 
...rest 1 min. 

Set (1500)
3 rounds 
3 x 100 on 1:45 
...50 free/50 stroke 
4 x 50's on :50 
...descend 1-4 

rest 30 seconds between rounds 

Cool-down (300)
200 balance kick 
100 EZ swim