Workout

Warm-up (600)
Swim 300, 200 kick
100 Drill 

Set (400)
Kick 8 x 50 on 1:30   
..25 FAST…25 Moderate

Race #1-3  (100 choice, 200 choice, 1000 free)
 
Cool-down after each race 
Set (500)
2 rounds
Swim 1 x 100 choice PACE on 2:30
...then 50 EZ

After race sets:
Set (400)
Pull 400 Moderate (buoy only)
…DPS

Cool-down (400)
…Swim 400
...Moderate to EZ choice