Workout

Warm Up (500):
2 rounds
200 swim/50 kick 

Set (1000)
6 x75 25k/50 free 1:10
2 x 50 on :50 catch up free drill
6 x 75 25 stroke/50 free on 1:00
…kick and stroke are IM order

Main Set (1500):
500:  2 x 50 Fly :50
         2 x 50 Back :50
         1 x 100 IM 1:30
         2 x 50 Breast :50
         2 x 50 Free :50
400 IM Straight FAST 6:00
300: 50 Fly :50 
        50 Back :50
        100 IM 1:30
        50 Breast :50
        50 Free :50
200 IM straight FAST 3:00
100 IM drill easy

Set (300)
300 Kick…25 flutter/25 choice

Cool-down (200)
200 EZ