Workout

Warm-up (1000)
300 swim 
200 kick (no board) 
300 pull 
200 IM 

Set (800)
800 swim (200 drill/200 swim) 

Pull-set (800)
4 x 200 (3cb) on 3:30 
Long and smooth 

Breath set (800)
4 x 100 on 1:45 
(no breath inside Flags) 
100 EZ 
4 x 50 free on 1:00 
(10 fast/hard strokes-  repeat during each 50) 
100 ez 

Cool-down set (1000)
400 kick 
300 moderate 
300 easy choice