Swim Workout 2/2: ladder set

Thanks Will for another good workout and thanks Caroline for getting it to us.

Warm up:
200 free

Main Set:
2 x 400: IM order for last 25 of each 100 within the 400

4 x 50 (even: 45 sec. odd: 55 sec.)
2 x 100 on 1:30
2 x 150 on 2:15
2 x 200 on 3:30
2 x 150 on 2:15
2 x 100 on 1:30
4 x 50 (even: 45 sec. odd: 55 sec.)

Cool Down:
200 free

Total yards: 3000 yards