Workout

Warm-up (400) 6 mins
400 swim

Set (600)
4 x 150 on 2:30 
...100s/50 drill or kick

Set (800)
4 x 200 on 2:50
...right/left breathing

Pull Set (1000)
400
300
200
100
...rest 15-20sec 

Set (200)
200 EZ choice