Workout

Warm-up 
8 x 100's swim on 2:00
…50 free/50 non-free 

Set 
4 x 300 pull on 5:00
…1- 50 hard, 200 moderate, 50 hard 
…2- 100 hard, 100 moderate, 100 hard 
…3- 50 moderate, 200 hard, 50 moderate 
…4- 300 hard 

Set 
300 kick 
...50 easy/50 HARD
…last 100 no fins 

Set 
10 x 50 on 1:00 
1-5 (25 easy/25 Hard) 
6-10 (descending 1-3) 

Cool-down 
200 easy swim