Workout

Warm-up
4 x 250
...100 drill/100 kick/50 swim
...reverse IM order

Set
12 x 50's on 1:00
...25 moderate/25 hard w/flip turn

100 EZ

Set
12 x 50 stroke on 1;15
...25 HARD/ 25 moderate

Set
400 pull
...negative split on 200

Set
12 x 50's kick on 1:30

Warm-down
200 EZ