Workout

Warm-up (500) 
200 swim                                
200 drill
100 kick
                                                
Set (400)                               
8 x 50's  on 1:00                               
...stroke/free                          
…2 of each IM order                             
                                
Set (2200)                                                                                                              
2 rounds                                
1 x 300 Free on 5:00
1 x 200 Free on 3:20
1 x 50 fast  on 1:10                       
1 x 150 Free on 2:15
2 x 50's fast on 1:10               
1 x 100 Free  on 1:55
4 x 50 fast  on 1:15                                     
…1 min rest                             
                                
Cool-down (200)                         
200 moderate to ez