Workout

Warm-up (800)
4 x 200’s 
…swim/drill/kick/swim 
…w/:15 rest
 
Set (3 rounds) (2100)
200 (50 stroke / 150 free) on 3:00
150 (50 stroke / 100 free) on 2:30
100 (50 stroke / 50 free) on 1:45
50 (stroke) on 1:00

200 IM on 4:00
...descend 1-3

…**rd 1 - stroke is fly
…**rd 2 - stroke is back
…**rd 3 - stroke is breast
…**try to descend the 200 IMs

Set (200)
200 kick

Cool-down (100)
100 EZ