Workout

Warm-up 
400 choice 

Kick-set 
2 x 100 on 2:30 (MODERATE) 
4 x 50 on 1:15 (FAST)
…descending 1-2 

Set (2 rounds)
200 swim drill 
4 x 100 on 1:45 (hold steady pace) 
100 EZ 
4 x 100 on 1:45 (solid - controlled harder pace) 
 
Timed Set
2 x 100 on 3:00 

Set 
4 x 50’s choice on 1:30 
...odd-fast 
...even-moderate recovery 

Warm-down 
100 EZ