Workout

Warm -Up (500)
500 swim
…every 4th 50 kick

Set (600)
12 x 50's on 1:00
...4 kick strong 
...4 drill/swim 
...4 fast/ez

Set (1200)
400 on 7:00
...swim max dps
4 x 100's on 3:00 
...stroke 90%
200 on  4:00
…swim max dps
4 x 50s on 2:00 
...Best Effort

Set (600)
6 x 100's on 2:00
#1-3 25 sprint/75 ez
#4-6 75 ez/25 sprint

Cool-Down (200)
200 ez choice