Workout

Warm-up 
4 x 250's (rest 15-30 sec.) 
1-swim 
2-drill 
3-kick 
4-pull 

Main-set 
3 rounds 
3 x 100 
1-3 free (descend) 
...on 1:40 
4-5 stroke (descend) 
...on 2:00 

Set 
500 kick choice 

Set 
Starts 
6 x 50's 
...from blocks 
...swim to middle of pool and back 
...on 1:30 

Warm-down 
200 EZ