Workout

Warm up (800)
400 choice swim
4 x 100 going 50 drill/50 swim; 1 fly on 1:45; 1 back on 
1:45; 1 breast on 1:50; 1 free on 1:40
 
Main Set (1400) (Freestyle and IM)
300 (or 200) moderate free on 4:30 followed by 2 x 200s IM 
on 3:20
…45 sec additional rest
300 (or 200) moderate free on 4:30 followed by 2 x 200s 
stroke on 3:20
 
Kick Set (600)
4 x 75 or 50) kick on 1:30 (8 fast dolphin kicks off each 
wall)
4 x 75 (or 50) kick on 1:10 w/ fins (8 dolphin kicks off 
each wall)
 
Sprint Set (500)
20 x 25s
1 – 5 all sprint
6-10 sprint 1, 2, 4 and 5
11-15 sprint 1, 3, & 5
16-20 sprint 1 and 5

Warm down (200)
4 x 50s on 1:00
…free/back or free/breast