Workout

4 x 100 KRLS on 2:00 or 10 sec. rest
(25 kick, 25 right arm, 25 left arm, 25 swim) 

Pull-set 
20 x 50 on :55 or 10 sec. rest 

Set 
2 rounds 
4 x 75's on 1:20 or 10 sec. rest 
1-Fly/back/breast 
2-free/fly/back 
3-breast/free/fly 
4-back/breast/free 

Kick-set 
400 choice 
…25 hard/25 easy 

Set 
300 (200 moderate/100 HARD) 
200 (150 moderate/50HARD) 
100 (75 moderate/25 HARD) 
…rest 30 sec. - 1 min. between distances 

Warm-down  
200 EZ choice