Workout

Warm-up (1600)
8 x 200 swim/kick 
…start with 175 swim/25 kick 
...150/50 
...125/75 
...100/100 
…75/125 
...50/150 
...25/175 
...200 – all 20 sec. rest 

Set (1000)
10 x 100 choice stroke on 2:00 
broken at 75 for 5 sec. - then hard 

Set (600)
2 x 300 swim (choice of equipment) 
--work on turns, Max DPS, streamlines 
--rest 30. 

Cool-down (400)
200 moderate 
200 EZ swim