Workout

Warm Up 
4 X 100 Swim (75 free/25 non-free) on 1:45 
400 Pull 

Set 
4 X 25 Swim on :30 (d1-4) 
200 kick 
4 X 25 Swim on :20 (hold steady) 

Set 
1 X 500(or 400) swim on 7:30 
4 X 25 easy :30 
2 X 200 moderate on 3:00 
175 FAST, 25 easy on 3:30 

4 X 25 Easy :30 
2 X 150 moderate on 2:30 
125 FAST, 25 easy on 3:00 

4 X 25 easy :30 
2 X 100 moderate on 2:00 
75 FAST, 25 easy on 2:30 

Warm-down 
100 EZ