Workout

Warm-up (600)
200 swim
4 x 100 KRLS 
…25 kick, 25 right arm, 25 left arm, 25 swim

Set (moderate) (600)
...Pull 6 x 100(75) free on 1:30 
... 5cb on even 100's

Set (1600)
8 x 200 (odd free/even stroke) on 3:15 
...free - 1st 50 and 3rd 50 - HARD 
...choice - 2nd 50 and 4th 50 - HARD 

Set (400)
Kick 4 x 100 free on 2:15 
...2nd 50 HARD 
...descending 1-2 

Warm-down (200)
200 EZ choice