Workout

Warm-up 
400 free 
200 IM kick 

Set 
12 x 50's (25 drill/25 swim) on 1:00 

Set (2 rounds) 
2 x 4 x 150 on 2:15 
#1 all free 
#'s 2-4 last 50 stroke 

Set 
600 pull 
…300 moderate/300 solid effort 

Set 
400 choice kick (50 easy/50 HARD) 

Cool-down 
100 EZ