Workout

Warm-up 
600 reverse IM 
...50 drill-50 kick-50 swim 

Set 
12 x 50's on 1:00
25 moderate/long strokes - 25 HARD 
100 EZ choice 

Set  
12 x 50's stroke on 1:00
...BLAST to 25 meters
...EZ to the wall - good strokes 

Set 
4 x 100’s swim/kick on 2:00
…50 swim moderate/50 HARD kick
…odd free/even choice on kick

Set
400 pull (5cb)

Warm-down 
100 EZ choice