Workout

Warm Up (400)
400 swim

Set (1200)
4 times (IM order)
150 (middle 50 stroke) on 2:10
100 kick on 2:00
50 stroke on: 50

Set (1800)
4 rounds
100 free on 1:30
100 IM on (each round drop 5 sec. start at 1:40)
2 x 75 (50 easy free, 25 hard stroke) on 1:15
4 x 25 (odds easy free, evens hard stroke) on: 30

…Take a minute break after round 2

Cool-down (200)
200 easy