Workout

Warm-up (600)
3 x 200's ...rest 10 sec.
...150 free/50 kick

Set (600)
12 x 50's on 1:05
...4 kick strong 
...4 drill/swim 
...4 fast/ez

Set (1300)
400 pull dps on 6:30
2 x 100's on 3:00 
...for time free
400 pull dps on 7:00
4 x 50s on 2:00 
...for time free
100ez

Set (600)
6 x 100's free on 1:45 
...3 desc.1-3 
...3 75ez/25sprint 
(no breath into wall)

Cool-down (100)
100 EZ