Workout

Warm-up (1000)
1000 reverse IM
…100 drill/100 kick/50 swim

Set (600)
3 x 200 rest 30 sec
1-drill 
2-kick 
3-pull (no paddles)

Set (500) 
6 x 50's on 1:20
...descend 1-3 
...to 90% effort 

EZ 200 swim 

Set (100)
4 x 25's choice on 1:00 
...MAX+ effort 

Practice Relay Exchanges

Cool-down (200)
200 choice 
...moderate to EZ