Workout

Warm-up (700)
300 swim 
2 x 100 kick 
300 pull 

Set (1200)
12 x 100's on 1:30 or 10 w/10 sec. rest 
…#3 and #6 IM on 1:45 or 2:00 

100 EZ 

Pull-set (900)
100, 200, 300, 200, 100 
1:20 base or 1:30, 1:40, 1:45 

Cool-down (300)
200 moderate 
100 EZ choice