Workout

Warm-up 
2 x 100 on 1:45 
…descend 1-2 
Pull 300 
…breathing every 5 strokes 
200 IM 
…25 drill/25 swim 

Set 
Kick 6 x 50’s on 1:30 
…second 25 faster than first 

Set (2 rounds)
6 x 100 choice on 1:45/2:00 
…build first 50 and last 50 solid 
EZ 100 
6 x 50 on 1:15 
…choice stroke
...build each 50

set 
300 pull (fins and paddles) moderate 
3 x 100 stroke - descending 1-3 on 2:00 

Warm-down 
100 moderate 
100 EZ