1700 yds

5x100 w/up
  1. swim   2. kick   3. IM or choice  4. pull   5. swim

5x200
  1. swim
  2. 2x100, 5 seconds rest between
  3. 4x50, 5 seconds rest between
  4. 8x25, 5 seconds rest between
  1 minute rest
  5. All out sprint. WAY TO GO SWIMMERS

100 ez

Swim Up the Lazy River