Workout

Warm-up (400)
400 swim
...75 swim/25 drill

Set(600)
3 X 200 on 3:30
...50 Kick, 50 Back, 100 Free

Set (1500)
2 rounds
3 X 150's, 200 fast, 2 X 50's EZ on 1:00
round 1- 1:50, 2:00, 2:10, 2:20
round 2- 1:45, 1:55, 2:05, 2:15
 
Set (300)
12 X 25's on :30
...IM order- 3 stroke EZ free
..fly, fly, fly, fr, bk, bk, bk fr...

Set (500)
10 x 50's on 1:00
...25 kick/25 swim

Cool-down (200)
200 EZ