Workout

Warm-up (600)                   
400 …50 swim/50 drill                   
200 kick                        
                        
Set (600)                       
12 x 50's on 1:00                       
...odd 25 easy/25 fast                  
...even 25 br/25 free                   
                        
Set (1400)                      
4 x 25's on 30 (ez)                     
4 x 50's on 1:00                        
...FAST                         
4 x 25's on 30 (ez)                     
4 x 75's only 5 sec rest                       
...holding a solid pace                         
4 x 100's on 2:00                       
 ...holding a solid pace                        
4 x 25's on 30 (ez)                     
4 x 50's on 1:30                      
...all out race                 
                        
Set (400)                        
400 pull 
...w/fins                 
                        
Cool-down (200)                 
200 EZ