Workout

Warm-up (900)
200 swim 
300 kick 
400 pull 

Set (1500)
2 x 300 on 4:30 or 5:00 
100 free-100 stroke-100 free (IM order) 

6 x 50 drill on 1:00 
(6-3-6) balance kick on side-3 strokes-rotate from side to 
side 

6 x 100 free on 1:30 or 20 sec. rest 
(50 moderate-50 hard, negative split) 

Set (400)
400 kick choice 

Warm-down (400)
400 easy