Workout

Warm-up (800)
400 choice 
4 x 50 stroke on 1:10 
4 x 50 kick on 1:05

Set (400)
400 pull 
...5 cb

Set (1800)
400 IM on 7:30 
4 x 50 free on 1:00 
300 IM on 5:30
4 x 50 breast on 1:00 
200 IM on 3:30
4 x 50 bsck on 1:00 
100 IM on 2:00
4 x 50 fly on 1:00

Cool-down (400)
200 Moderate 
200 EZ