Workout

Warm-up 
600 free (long strokes)
200 EZ kick
 
Set 
4 x 100 non-free on 1:40
6 x 50's HARD on 1:00 (85-90%)

Set 
200 EZ pull (5cb)
3 x 100 on 1:30 (pace – 75%, 4CB)

Set 
2 x 400 (or 300) swim on 6:00
…negative split 200’s 

Set 
4 x 50 sprints on 1:15 

Cool-down 
200 EZ choice