Workout

Warm-up 
12 x 50 swim
…every 4th 50 kick
…rest 5 sec. 

Set 
500 pull 
...moderate 
...3 cb 

EZ 200 swim

Set 
5 x 100's on 3:00
…50 build/50 HARD 
…rest 10 sec. at 50 

EZ 100 kick

Set 
5 x 100's on 3:00 
…ALL HARD
…rest 10 sec. at 50

Cool-down 
200 moderate 
200 EZ