Workout

Warm-up 
300 swim 
300 kick 
300 pull 

Set 
10 x 100's on 1:40 or 20 sec. rest 
8 x 100's on 1:35 or 15 sec. rest 
6 x 100's on 1:30 or 10 sec. rest 
(rest 1:00 between sets) 

Set 
2 x 200 breast 
3 x 100 back 
4 x 50 fly 

Warm-down 
200 breast w/fins (fly kick)