Workout

Warm-up (400)
400 choice 

Set(400)
8 x 50 on 1:05 
...25 kick/25 swim 
...2 of each stroke 

Set (800)
8 x 50 back (25 drill/25 swim) on 1:00 
4 x 100 back on 1:45 (w/fins) 

Set (900)
6 x 150 on 2:30 
#1 and 4 fly/back/breast by 50's 
#2 and 5 fly/back/back by 50's 
#3 and 6 fly/breast/breast by 50's 

Set (400)
Pull 400 3/cb 

Set (400)
8 x 50 on 1:00 
...choice stroke 
...descending 1-4 

Warm-down (200)
100 moderate kick 
100 EZ IM