Workout

Warm-up 
100 drill/100 kick/100 drill/100 swim 

Pre-set 
8 x 50's free on: 50 
…6 cb

Main-set 
9 x 150 free 
…3 on 2:15, 3 on 2:10, 3 on 2:00 

EZ 100 

Pull set  
50 , 100 , 150 , 100 , 50 
…rest 15 sec. after each distance 

Kick-set 
…all the same stroke
50, 100, 100, 50 
…rest :15 after each distance

Warm-down 
100 EZ