Workout

Warm-up 
300 choice 
300 kick (25 free/25 dolphin) 
200 drill 

Pull-set 
3 x 200 on 3:30 
…25 breast/150 free/25 breast

100 EZ 

Set 
12 x 50 on 1 min 
…1-6 (25 EZ/25 HARD) 
rest 1 min 
…7-12 (15/35 EZ) 

100 EZ 

400 kick (25 moderate/25 hard) 

Warm-down 
400 
…50 free/50 stroke 
Moderate to EZ