Workout

Warm-up 
200 free 
4 x 50 kick (descend 1-4) 
200 drill 
200 swim (second 100 faster than first) 

Set 
16 x 75 free 
...hold best 50 time +30 sec.
...on 1:30 

Pull-set 
2 x 250 (3 cb) 
…max distance per stroke 
...rest 1:00 between) 

Set
6 x 50’s on 1:00
…odd HARD – ALL OUT
…even moderate

Warm-down 
200 ez choice