Workout

Warm-up 
Swim 500 choice

Set 
8 x 50 kick on 1:10 
...25 moderate/25 HARD 

Set 
Swim 8 x 50 on 1:10 
...underwatet streamline past flags 

Set 
2 rounds 
3 x 150's on 3:00 
1-50 fly/50 back/40 breast 
2-50 fly/100 back 
3-50/100 breast 

Set 
500 pull (right side/left side breathing by 50's) 

Cool-down 
200 moderate kick 
200 EZ swim