Workout

Warm Up: 
4 x 100 free on 1:30 or (6 with 20 sec. rest ) 
8 x 50 build on :50 - every other 50 stroke (or 4 on 1:15) 

400 pull (5cb) moderate on 8:00 (or 300 pull) 

Main Set: 2 rounds 
150 swim on 2:15 (100) 
2 x 25 sprint on :30 

150 swim on 2:15 (100) 
2 x 50 sprint on :45 

150 swim on 2:15 (100) 
2 x 75 sprint on 1:00 

150 swim on 2:15 (100) 
100 sprint 

100 easy kick on 2:00 
2 x 50 kick hard on :50 

Warm-down 
200 EZ choice