Workout

Warm-up 
5 x 100 free
…50 free/50 drill – rest 10 sec. 
…400 IM kick (no fins last 200)

Set 
600 pull 
…4 cb
…25-right side breathing, 25-left side breathing

Set 
12 x 100's on 1:30/1:45 
0DD-100 IM descend 1-3 
EVEN-100 free, long strokes-hold moderate pace- 75%  

Set 
400 (25 swim/25 kick) 

Cool-down 
100 EZ choice