Workout

Warm-up (500) 10 min
500 choice 

Set (600)
Drill 200
Kick 200
Pull 200 (buoy only) 

Set (400) 
Swim 8 x 50 on 1:00
...descend 1-4 
...to 90% effort 

Set (200)
EZ 200 choice 

Set (200)
8 x 25's choice on 1:00 
...1 MAX+ effort
…1 EZ 

Cool-down (500)
…500 choice 
...Moderate to EZ