Workout

Warm-up (400)
500 swim choice
...(5 x 100’s – last 25 kick) 

Set (400)
400 swim choice
...50 drill/50 swim 

Set (400)
400 Pull 
...3 cb 

Set (1200)
4 rounds 
4 x 75's swim on 1:20/1:30
…odd free…even choice

Set 
100 flutter kick w/board 
...no fins 
...timed 

Cool-down 
200 moderate
200 easy