Workout

Warm-up (1400)
200 drill, 300 pull, 400 swim, 500 kick

Set (500)
10 x 50 free on  :55, or 1:00 
…25 DPS (distance per stroke) 25 build 

Main Set (1000) 
10 x 100 (or 75’s)  on 1:30 
…1-5 hold steady pace 
 …6-10 choice of equipment - build, 2nd 50 hard 

Set (400)
400 EZ swim/kick 

Warm-down (200)
100 Moderate 
100 EZ swim