Workout

Warm-Up  
4 x 100's – rest 10 sec.
12 x 50's
…4 on 1:00
…4 on: 55
…4 on: 50

Set  
Pull 600 free on 9:00

Set
2 x 300 on 5:00
…250 free/50 stroke

Set  
4 x 150 on 3:00
100 free/50 kick

Set  
6 x 100 on 2:00
…50 stroke/50 free

Cool-down
…EZ choice
…OYO