Workout

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

Set (800)
8 x 100's on 1:30
..broken at 75
...rest 5 sec.
...25 FAST

Set (900)
6 x 150's on 2:30
...broken at 100
...rest 5 sec.
...50 FAST kick

Set (800)
4 x 200's on 3:15
...broken at 150
...rest 10 sec.
...50 FAST choice

Cool-down (200)
200 EZ choice