Workout

Warm-up (800)
2 rounds
50 free/50 back 
50 free/50 beast 
200 kick ...last 100 no fins 

Set (600)
4 x 150's pull on 2:45 

Set (1600)
4 rounds 
...odd = free 
...even = stroke 
150 on 3:00...70% 
100 on 2:00...85% 
50 FAST on 1:00...95+%
100 EZ 
 

Cool-down (200)
200 
...50 kick/50 swim 
...moderate to EZ