Workout

Warm-up (600)
400 swim 
200 kick 

Set (500)
10 x 50 on 1:00 or 10 sec. rest 
…25 drill/25 swim 

Main-set (900)
4 x 50 on 2:00 HARD
100 EZ 
4 x 50 on 2:00 HARD 
100 EZ 
4 x 50 on 2:00 (25 moderate/25 HARD) 
100 EZ 

Kick-set (400)
4 x 100 
…50 moderate, 50 HARD on 2:30 

Set (400)
4 x 100 or 75’s on 1:30 

Warm-down (200)
200 EZ choice