Workout

Warm-up (500)
SKIPS (5 x 100)
100 swim, 100 kick, 100 IM,  
100 pull, 100 swim

Set (800)
8 x 100 on 1:30 
…descend 1-4, 5-8

TIMED 100 Free
 
Set (800)
8 x 100 IM on 1:45
 
TIMED 100 IM
 
Set (400)
8 x 50's choice on 1:15
…FAST

Set (200)
8 x 25's on :30
SPRINTS

Cool-down (300)
200 moderate, 100 EZ