Workout

Warm-up (easy) 
400 choice 
4 x 50 drill r:10 
4 x 50 kick r:10 

Pull-set (moderate) 
2 x 300 r:20 (3cb) 
100 EZ 

Main-set 
4 rounds- rest 1:00 between rounds 
3 x 50's hard (80-85%) on 1:15 
100 Moderate 
3 x 25 harder (85-90%) on :45 
50 EZ 

Set 
4 x 100's 
...50 free/50 kick 
... on 2:00 
...descend 1-4 

Warm-down 
100 Moderate 
8 x 25 FGTS