Workout

Warm-up (500)
Swim 2 x 250's on 4:00
...150 free/100 IM drill

Set (600)
Kick w/paddles 4 x 150's on 3:15
...50 back/50 free/50 back
...work on streamline position for Bk and fr

Set (600)
Swim 4 x 150 on 2:30
...100 back/50 stroke... IM order
...object is to work on stroke 
...body position and streamline

Set (1600)
Swim 16 x 100 on 1:45
...broken :10 at the 75
...every 4th 25 is at 100% goal pace choice

Cool-down (200)
Swim 200 moderate to EZ