Workout

Warm up (700): 
500 swim
200 kick

Set (600)
4 x 150 on 2:40 
...50 kick/50 stroke/50 free
...IM order

Set (800)
2 rounds
2 x 100 easy Free 1:45
200 IM 3:30/3:15/3:00 by rounds

Set (1200)
3 rounds
200 easy 3:15
100 Stroke STRONG 1:45
2 x 50 Stroke STRONG 1:00

Cool-down (200)
200 EZ