Workout

Warm-up 
400 free 
200 kick 
200 non-free 

Set 
4 x 200 (or 150's) pull on 3:00 
...50 stroke/150 free 

Set 
10 x 100 (or 75's) free on 1:30 
...odd 100's -moderate 
...even 100's - HARD 

EZ 100 swim

Set
Timed 100 kick
 
Cool-down 
400 with fins 
...50 kick/50 swim