Workout

Warmup (500)    
300 swim/100 drill
100 kick        
        
Set (600)               
4 x 50 on 1:10          
…25 kick/25 scull       
4 x 50 on 1:00          
…25 kick/25 breast      
4 x 50 on :50           
…25 drill/25 free       
        
Set (900)               
Pull set/bilateral/aerobic              
2 x 150 on 2:00         
2 x 150 on 2:10         
2 x 150 on 2:20         
                
Set (1000)              
2 x 100s breast on 1:50         
50 choice kick on 1:10  
2 x 100 back on 1:40    
50 choice kick on 1:10  
2 x 100 IM on 1:30      
50 choice kick on 1:10  
2 x 100 free on 1:20    
50 choice kick on 1:10

Cool-down (200)
200 EZ choice