Workout

Warm-up (400)
400 free

Set (600)
6 x 100 
…50 free/50 stroke
...or all free pulling

Set (1600)
4 rounds
…200 moderate build on 3:00
…100 solid on 2:00
…2 x 50 sprints on 1:30
 
Set (600)
Kick 12 x 50 on 1:15
…descend 1-4

Cool-down (200)
200 EZ