Workout

Warm-up 
3 x 150 (swim, kick, pull) 

Set 
16 x 100(or 75) pace on 1:30 
...60-70% effort 

Set 
10 x 50 pull on :50 
...moderate/3 cb 

EZ 100 

Set 
6 x 75(or 50) free or fly on 1:30 
…descend 1-3

EZ 100

Set 
6 x 50 free on :40
…descend 1-3 

Warm-down 
200 choice 
…moderate to EZ