Workout

Warm-up (500)
500 choice 

Set (600)
3 x 200 
1-drill 
2-kick 
3-pull (no paddles)

Set (500) 
6 x 50's on 1:00 
...descend 1-3 
...to 90% effort 

EZ 200 swim 

Set (100)
4 x 25's choice on 1:00 
...MAX+ effort 

Cool-down (500)
500 choice 
...moderate to EZ