Workout

Warm-up (600)
6 x 100’s with: 15 rest
…2 free/2 IM/2 kick

Set (200)
4 x 50 with :10 rest
1) easy/build
2) build/easy
3) easy
4) fast

Set (1000)
400 on 8:00 
…25 R kick/25 L kick/50 10-3-10/50 fingertip/50 
free
300 on 6:00 
…fast inside flags
200 on 4:00 
…85-90% effort
100 easy

Set (800)
8 x 100 on 2:30 
…3 sprint/1 easy

Warm-down 
200 moderate
200 EZ