Workout

Warm-up (1200)
500 choice 
400 kick 
300 IM (25 drill, 25 swim, 25 drill) 

Set (600) 
12 x 50's on 1:00 
...25 HARD specility/25 EZ free 
...work on fast break out strokes and streamlines
...fast perfect turns

Set (1200)
16 x 75's on 1:20 
...1-4 (all swim)
...5-8 (50 swim/25 kick)
...9-12 (25 swim/50 kick)
...13-16 (all kick) 

Set (300)
300 pull
...3-5-3 cb by 100's 
 
Cool-down (200) 
Swim 200 moderate to EZ