Workout

2850 yards

Warmup (500) (10:00)
300 swim / 100 drill / 100 kick

Set 
20 x 25 on :30
...choice kick / ez choice swim
… fly (drill) / ez choice kick

Set 
4 rounds
…25 fast stroke on :45
…50 on 1:00 fast stroke / ez free
…75 on 1:15 25 kick / 25 fast stroke / 25 ez
…100 @ 1:45 25 kick / 50 fast choice / 25 ez

Set     
Pull set with paddles / bouy
3 x 100 on 1:30 bouy only       
EZ 50 on 1:00 no gear   
4 x 50 on :40 paddles only      
EZ 50 on 1:00 no gear   
8 x 25 choice sprint on :40 no gear     
EZ 50 on 1:00 no gear