Workout

Warm-up 
400 free 
400 kick 
400 pull 

Set 
4 x 50’s breast on 1:00 
…long streamline-extended strokes 

Set 
2 rounds 
8 x 75's on 1:10 (25 free/25 stroke/25 free) 
4 x 50's HARD FREE on :45 
rest 1:00 

Set 
4 x 50’s backstroke on 1:00 
…side to side – good turns 

Cool-down 
200 kick 
200 EZ