Workout

Warm-up 
400 swim choice 

Kick/drill set 
400 kick (75 moderate, 25 fast) 
400 reverse IM (50 drill/50 swim) 

Set 
12 x 100 (descend 1-3) on 2:00 
…first and last 25 HARD 
…middle 50 moderate to EZ 
rest 1:00 after 6 

Set (Pull) 
100 
200 
100 
...rest 20 sec. 

Warm-down 
200 EZ