Workout

War-up (400)
400 swim

Set (900)
4 X 150'S on 2:30
6 X 50'S on 1:00
...ALT BREATH CONTROL and swim  

Set (3900)
4 X 300's on 4:50, 4:40, 4:30, 4:20
3 X 100's on 2:00 
...EZ Swim, Kick, EZ swim

3 X 300's on 4:40, 4:30, 4:20
3 X 100's on 2:00 
...EZ Swim, Kick, EZ Swim

2 X 300's on 4:30, 4:20
3 X 100's on 2:00 
...EZ Swim, Kick, EZ Swim

Cool-down (200)
4 X 50's choice
...Kick, stroke, or free