Workout

Warm-up (900)
300 swim -100 kick
200 swim - 100 kick
100 swim – 100 kick

Set (200)
4 x 50 build on :50

Set (600)
3 x 200 IM
#1…drill on 3:45
#2…build each stroke on 3:30
#3…hard

Set (1300)
6 x 100 on 1:30 (descend #1-3, #4-6)
100 easy on 2:00
6 x 50 on 1:00 IM switch
…a. fly
…b. fly/back
…c. back
…d. back/breast
…e. breast
…f. breast/free

Cool-down (200)
200 easy