Workout

Warm-up (600) 
100 swim 
2 x 100 kick (descending 1-2) 
3 x 100 IM 
…everything has 10-15 sec. rest 

Ladder-set (1400) 
50-300 by 50 
…50, 150, 250, 350 (free) 
…100, 200, 300, (IM's)  
…rest 10 sec. per 50 

Kick-set (400) 
4 x 100's on 2:15 
…descend 1-4 

Pull-set (400) 
400 free 
…moderate w/3cb 

Cool-down (200) 
…choice of equipment 
…2 x 100 ascending