Workout

Warm Up (700)
400 swim
200 drill
100 kick

Set (600)
4 X 25 Stroke, 4 X 25 free on :30
4 X 50 free, 4 X 50 stroke on 1:00
...stroke = speciality
...smooth perfect strokes

Set (2000)
3 X 100 build on 1:30, 1:25, 1:20
12 X 25 (good streamlines and finishes)
...1st 4 80% on :30, 2nd 4 90% on :30, 3rd 4 100% on :25
100 easy

4 X 100 build 2 on 1:30, 2 on 1:25
8 X 25 (good streamlines and finishes)
...1st 4 90% on :25, 2nd 4 100% on :30
100 easy

5 X 100 build on 1:20
4 X 25 90% on :30

Cool-down (200)
Swim 200 moderate to EZ