Workout

Warm-up 
400 Reverse IM 
...25 kick/50 drill/25 swim

Set
8 x 25 kick choice on :30
…all fast
…no fins
  
Set 
4 x 200 pull free on 3:00 
...or 4 with 20 sec rest 
…5 CB on #’s 3rd and 4th 200

Set 
20 x 75's (or 50)on 1:05/or 1:10 
...25 moderarte/50 Hard on 1-10 
rest 1:00 
...50 moderate/25 FAST on 11-20 

Cool-down 
200 kick 
100 EZ free