Workout

Warm Up: (600)
2 rounds
200 swim/100 kick

Set (800)
4 rounds
2 x 50 stroke 1:00 
100 free 2:00

Set (1200)
4 rounds
2 x 100 
…1 on 2:00 1on 1:45
1 x 50* FAST 1:30

*add a 50 each round. R2 2 x 50, R3 3 x 50

Set
200 (25 scull/25 kick) 

Cool-down
200 EZ choice