Workout

Warm Up (500) 
300 choice, 100 kick, 
100 drill  	
	
Set (600)  	
4 rounds	
50 fly or brst kick on 1:00 
4 x 25 on :30	
...1st 25 fly drill 2nd 25 bk 
…3rd 25 brst drill/4th 25 fr drill 
	
Set (900) 
6 x 150 pull 
…odds on 2:00 
…evens on 1:45 
…D1-3 on odds 
	
Set (1200)  
4 x 100 IM on 1:40 (or 1:50) 
…descend 1 - 4 
…rest 1 minute 
4 x 100 on 1:20 (or 1:30)	
…descend 1 - 4 
…rest 1 minute 
4 x 100 IM on 1:40  
…descend 1 - 4 

Cool-down (200)
200 EZ