Workout

Warm-up (500)
300 free
200 IM drill/swim 
 
Set (800)
10 x 50's on :50
4 x 75 on 1:10
…ez/med/hard y 25

Set (300)
Pull 300
…5cb/buoy only
 
Set (600)
2 rounds
50 set up on 1:00
100 FAST on 3:00
100 EZ on 2:00
50 FAST on 2:00
 
Set (300)
12 x 25's on :30
…underwater w/fins

Cool-down (300)
200 moderate
100 ez