Workout

W/U 600 yards
200 swim
200 kick- 25 fast, 25 ez breast
2 x 100 IM drill

Pre-Set 750 yards
6 x 75 1:30
Odd swim-kick fast-swim
Even kick-swim fast-kick
6 x 50 1:00
Odd swim fast-kick ez
Even swim ez-kick fast

Main Set 1500 yards
Pick a skill, and nail it- not breathing off walls, tightest streamline, 2 
dolphins off each wall, etc:
2x
300 steady and strong 4:30
3 x 100 des 1-3 1:40
3 x 50 sprint 1:20

W/D 150 yards
100 ez free
50 ez kick