Workout

Warm-up (600) 
6 x 100 KRLS (rest 20 sec.) 
...25 kick, 25 right arm only, 25 left arm only, 25 swim 

Set (600) 
2 x 300 swim (or 250) on 5:30
...50 free, 50 stroke-IM order 

Set (600)
6 x 100's pull or (75's) on 1:30 
...breathe every 3 strokes (3cb) 

Set (1200)
4 x 300's on 5:00 (fins ok) 
...100 kick, 100 swim, 100 kick 

Set (300)
12 x 25's swim specialty on :30 
...odd 25's easy, even 25's HARD 

Cool-down (200)
200 EZ choice swim