Workout

Warm-up 
200 choice 

Drill-set 
200 free (every 3rd length drill) 

Kick/swim - set 
12 x 50's (no fins-board ok) 
Descend the kicks 1-2 
Swim 25 hard/25 easy 
rest :10 
#1: swim 
#2, 3: kick 
#4, 5, 6: swim 
#7, 8: kick 
#9: swim 
#10, 11: kick 
12: swim 

Main-set 
4 x 100; 4 x 50 
3 x 100; 6 x 50 
2 x 100; 8 x 50 
100's on 1:30 or 10 sec rest -moderate, solid turns and 
streamlines 
50's on 45 or 10 sec. rest -all good effort, solid 
extra 30 sec. rest at end of each 50 set 

Pull-set 
300 free (3cb) moderate 

Warm-down 
200 EZ choice