Workout

Warm-up (600)				
200 swim/100 drill/200 kick				
				
Set (800)				
Swim 8 x 100				
…odd choice on 1:30				
…even IM/non free on 1:40				
				
Set (400)				
Kick 400 for time				
…negative split				
 				
Set(1600)				
8 x 200's				
…on 3:30/3:20/3:10/3:00				
 				
Set (400)				
8 x 50's on 1:00				
…build 1-6…7,8 FAST				
 				
Set (400)				
Pull 400				
…descend 100's on 6:00				
				
Set (600)				
Swim 600 choice of equip.				
				
Cool-down (200)				
200 Moderate to EZ