Workout

Warm-up 
600 reverse IM 
...50 drill-50 kick-50 swim 

Set 
12 x 50's on 1:00 
25 moderate/long strokes - 25 HARD 

200 EZ choice 

Set (dive set) 
12 x 50's stroke on 1:30 
...BLAST to 25 meters
...EZ to the wall - good strokes 

Set 
2 x 200 IM 
...d 1-2
...good turns 
...rest 1 min. 

Set
400 kick

Warm-down 
200 EZ choice