Workout

Warm Up (450)
300 swim
150 kick

Set (800)
2 rounds
200 free on 3:00 
4 x 50 on :50
1) free
2) 25 stroke/ 25 free
3) 25 fast/25 ez
4) ez

Main set (1050)
14 x 75
...1 ez- 1 fast 1:10
...1 ez- 2 fast 1:05
...1 ez- 3 fast 1:00
...1 ez- 4 fast :55

100 ez

Main Part 2 (1000)
4 rounds
75 free on 1:15 desending stroke count by 1 each 25
2 x 50 free :45 moderate
3 x 25 ALL OUT on :30 stroke of choice

Cool-down (100)
100 ez