Workout

A.  Warm-up (700)
1.  10 x 50 on 1:15 
      …25 swim/25 kick
 
2.  2 x 100’s swim on 2:00 
      …50 free/50 stroke 

B.  Set (2100)
1.  300 pull (or 200) on 5:00 
2.  2 x 200 swim on 4:00 (80%) 

3.  300 pull (or 200) on 5:00   
4.  4 x 100 swim on 2:00 (85%) 

5.  300 pull (or 200) on 5:00   
6.  8 x 50’s swim on 1:00
     …odd moderate/even HARD - 90%

C.  Cool-down (300)
1.  300 moderate to EZ 
     …25 kick/25 swim