Workout

Warm-up (600)
12 x 50's on :55
...25 free/25 choice
 
Set (600)
Pulling... 
300/200/100 
...rest 15 sec 
3/5/7 count breathing 

Set (600)
12 x 50's kicking on 1:00 
...descend 1-3 

Set (1200)
12 x 100's or 75's on 1:30 
...3,6,9,12  descending 1-4   

Set (300)
12 x 25's SPRINTS on :45 
...12 1/2 yards streamline kick ...12 1/2 yards FAST swim 

Cool-down (200)
200 EZ