Workout

Warm-up 
400(200 free/200 back) 
300(150 free/150 breast) 
200(100 free/100 Fly) 
100 IM 
(20-30 sec. rest between distances) 

Set 
2 x 400 pull on 6:30 
...3 cb 
...descend 1-2 

10 x 50's kick on 1:15 
...25 flutter/ 25 choice 
...no/fins 

Set 
150 swim - 75% effort on 2:30 
50 HARD effort on 1:30 
150 swim - 80% effort on 2:30 
50 HARD on 1:30 

Warm-down 
200 EZ