Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (400)
4 x 100 on 1:30 
...50 Easy 50 Fast
...choice of equipment     

Set (1200)
2 rounds
Swim 3 x 200 I.M. on 3:30 
...25 drill/25 swim
...descending 1-4      
             
Set (1600)
4 rounds
4 x 100 I.M.                           
...FLY/BK (50 Each)on 1:45
...BK/BRST (50 Each) on 1:30
...BRST/FR (50 Each) on 1:30
...100 IM on 1:45

Cool-down (200)
200  EZ