Workout

Warm Up (500)
400 Swim
100 Kick

Set
3 X 200 on 3:40
...1st 100 stroke, 2nd 100 kick

Set (1900)
50 Stroke easy on 1:00
...then 2 X 100 fast on 1:30
100 Stroke on 2:00
...then 3 X 100 fast on 1:30
150 Stroke on 3:00
...then4 X 100 fast on 1:30
200 Stroke on 4:00
...then 5 X 100 fast on 1:30

Set
4 X 50 on 1:00
...odd swim/even kick

Cool-down (100)
100 EZ