Workout

Warm Up (600)
12 x 50's on :50

Set (600)
Kick   4 x 150's- 3:00
...50 back/50 free/50 back
...work on streamline position  

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 1:30
...broken :10 sec. at the 75
...every 4th 25 is FAST

Cool-down (200)
Swim 200 moderate to EZ