Workout

Warm-up (1000)
400 swim
300 kick
200 IM
100 drill

Test Set  (800)
8 x 100's on 4:30
1-70%
2-80%
3-90%
4-100%
5-100%
6-90%
7-80%
8-70%

* Target Heart Rate Set

*record time and pulse at the end of each swim and 60 
seconds after the swim.

Cool-down (500)
%00 moderate to ez choice