Workout

1. Warm-up (800)
200 drill/swim 
200 kick 
200 pull 
200 swim 

2. Set (900)
8 x 75(or 50) pull on 1:20 
...last 25 no more than 3 breaths 

3. Set (600)
6 x 100 Swim/kick on 2:00 
...75 swim/25 kick 
...IM order 

4. Set (800)
Swim 4 x 200 on 3:30 
...odd - IM 
...even free 

5. Set (100)
Sprint 4 x 25's on :45 
...3,2,1,0 breaths per 25

6. Cool-down (200)
Swim 200 moderate to EZ