Workout

Warm-up (600)
400 swim
200 pull
...breathe every 3,5,7,5 per 50

Set (600)
600 swim
...every 4th 25 kick

Set (600)
12 x 50 drill/swim on :50/1:00 
...keep good form 
…25 drill/25 swim - finish w/turn 

Set (900)
12 x 75's on 1:00 
…d1-4 to FAST

Set (500)
20 x 25's on :30 
odd - good form - Max. DPS - streamline past flags 
even - SOLID effort - finish w/fast turns 

Cool-down (200)
200 moderate to EZ