Workout

Warm-up (800)
2 rounds
300 swim/100 kick

Set (900)
3 x 150 on 3:00
200 IM on 4:00
3 x 50 free 1:00
100 easy on 2:00 

Set (600)
2 rounds
50 ez 1:30
50 FAST :45
200 kick on 2:15

Set (900)
3 x 150 on 3:00
200 IM 2:50
3 x 50 on 1:00
100 FAST  

Cool-down (200)
200 EZ