Workout

Warm-up (800)
4 x 200
Drill, Kick, Swim   
IM…reverse 
 …100 drill, 50 kick, 50 swim

Set (600)
8 x 50's on 1:00 
...descend 1-4
...to 90% effort 
Swim EZ 200 
…DPS

Set (600)
Swim 6 x 100's 
...choice 
...pace

Set (400)
2 rounds
4 x 50 on 1:15
…25 ez/25 Race
…1 min rest btw/rds

Set (400)
Cool-down
..400 choice 
...Moderate to EZ