Workout

Warm-up (800)
3 x 100 free (50 drill/50 swim) 
2 x 100 breast (50 drill/50 swim)
2 x 100 back (50 drill/50 swim)
1 x 100 fly (50 drill/50 swim)
(rest 10-20 sec. between 100's) 

Set (400)
400 kick 

Set (200)
300 pull 
...3 cb

Main Set (1200)
4 x 300’s on 7:00
   1- 200 fly  …100 easy free  
   2- 200 back …100 easy  
   3- 200 breast…100 easy free  
   4- 200 free …100 easy free 

Cool-down 
200 moderate 
200 EZ choice