Workout

Warm-up (800)
300 free 
300 kick 
200 drill 

Set (1800)
8 x 50’s breast on 1:00/1:10 
4 x 100’s back on 1:50/2:00 
2 x 150’s fly on 2:45/3:30 
2 x 200’s IM on 4:00 

Set (400)
400 kick/swim 
...by 50's

Cool-down (200)
200 EZ choice