Workout

Warm Up (400)
400 choice

Set (1200)
4 x 150 
...50 stroke/100 free on 2:30
4 x 150 
...50 free/100 IM on 2:45
 
Set (1200):
3 rounds (100's by 25's)
100 fly/back 1:30
100 back/breast 1:30
100 breast/free 1:45
100 free FAST 2:00

Set (200)
200 kick
...no fins

Cool-down (200)
200 EZ