Workout

Warm-up (500)
100 SKIPS
100 swim, 100 kick, 100 IM, 100 pull, 100 swim

Set (600)
Swim 8 x 25's on :30
...hold/glide drill
swim 8 x 50's on :50
...descend 1-3, 4-6: ez, med, fast

Set (700)
Swim 5 x 100 breast on 2:15
50 EZ choice
100 FREE FOR TIME
50 EZ choice

Set (1000)
Swim 10 x 100's free
...5 on 1:20, 5 on 1:15

Set (500)
Swim 10 x 50's on 1:00
...1-5 back
...6-10 fly

Cool-down (200)
Swim 200 moderate to EZ