Workout

Warm-up (600)
300 swim, 200 drill, 100 kick

Set (600)
Pull 6 x 100's on 1:40
…hold steady pace

Set (800)
2 x 200's on 3:20/3:00
2 x 100's on 1:40/1:30
2 x 50's on :50/:45
100 kick on 3:00

Set (600)
12 x 50’s on 1:15
1-4, last 35m FAST
5-8, last 25m FAST
9-12, last 15m FAST

Cool-down (200)
200 EZ choice