Workout

Warm Up 
500 choice at least 100 kick, 100 drill

Set
4 x 50 on 1:10
…odds 25 choice kick / 25 choice swim
…evens 25 choice scull / 25 choice swim
4 x 50 on 1:00
…odds 25 fly drill / 25 choice swim
…evens 25 breast / 25 choice swim
4 x 50 on :50

Set
200 on 3:20 moderate / aerobic
4 x 50 on 1:00
…fly/back : back/breast : breast/free : free/fly
200 on 3:20 moderate / aerobic
4 x 100 IM on 1:50
200 on 3:20 moderate / aerobic
4 x 50 on :45

Set
2 rounds
8 x 50
2 on 1:00 / 2 on :55 / 2 on :50 / 2 on :45
…all free
…swim all under :45

Cool down 200 choice