Workout

Warm-up (500)
200 drill,200 swim
100 kick

Set (400)
2 rounds
50 fr/50 stroke on 2:00
100 kick on 2:30

Set (1800):
400 swim on 6:00
6 x 100 hold steady
...3 on 1:40, 3 on 1:30
200 recov 4:00
4 x 150 swim (d1-4)
...100 free/50 stroke
...on 3:00
..IM order

Set (200)
200 pull - 5cb

Cool-down (200)
200 EZ