Workout

Warm-up 
600 choice swim 

Set 
8 x 50's on 1:00 
...25 kick/25 swim - no fins 

Set 
9 x 100 pull on 1:40 
#3 last 25 breast 
#6 last 25 back 
#9 all free 

Set 
3 x 100 IM on 2:30 
...descending 1-3 

Set 
3 x 100's on 3:00 
...with fins FAST Feet 
1- fly 
2- back 
3- free 

Cool-down 
500 choice 
...moderate to EZ 
...do it all!