Workout

Warm Up 
300 swim/100 kick 
200 swim/100 drill
100 swim/100 kick 

Set 
12 x 50 on: 50/1:00 
…IM order 
…25 stroke/25 free 

Set 
3 x 3 x 100 on 1:45/2:00 
…100 free 
…50 free/50 stroke 
…100 stroke 
(fly, back, breast – 3 rounds) 

Set 
500 pull (3 cb)

Cool-down 
200 moderate 
100 EZ