Workout

Warm-up 
200 (100 EZ-200 moderate) 
4 x 50 kick (25 EZ-25 hard) 
200 pull (3cb) 

Kick-set 
3 x 100 w/fins on 2:00 
6 x 50 choice n/fins on 1:30 

Drill-set 
3 x 200 free 
…50 swim-100 drill-50 swim on 4:00 

Main-set 
3 x 4 x 50 free (finish w/turn) on 1:00, :55, :50 
100 EZ 
200 pull - fast turns on 4:00 
3 x 100 choice (d, 1-3) on 2:00 of 20 sec rest 

Warm-down 
100 moderate catch-up drill 
100 EZ finger-tip drag drill