Workout

Warm-up 
400 (25 drill/25 swim) 

Set 
400 pull 
...moderate (3 cb) 

Set 
4 x 50 fly kick on 1:00 
4 x 100 swim (25 fly, 75 free) on 1:40 

4 x 50 back kick on 1:00 
4 x 100 swim (25 back, 75 free) on 1:45 

4 x 50 breast kick on 1:00 
4 x 100 swim (25 breast, 75 free) on 1:45 

4 x 50's free kick on 1:00 
4 x 100 IM on 1:40 

Warm-down 
200 EZ choice