Workout

Warm-up (400)
150 free, 50 back, 75 free, 50 back, 25 free, 25 back

Set (600)
Pull 8 x 75's on 1:00 or 10 sec. rest
...desend 1-4

Set (1,000)
5 x 200 on 3:30 or 17:30 or whichever comes first
...150 kick - 50 swim

Set (1,000)
10 x 100
1-5 padles and fins on 1:15
6-10 no equipment on 1:30
...3 line streamline drill on all

Cool-down (200)
...swim 200 moderate to ez