Workout

Warm-up (1200)
400 choice 
400 pull 
2 x 200 IM's 

Set (600)
2 x 300 kick 
1- fly 
2-breast 
...rest 15 sec. 

Set (900)
12 x 75's(or 50) on 1:10 
50 HARD/25 easy on odd's 
25 easy/50 HARD on even's 

Set (800)
2 x 400 IM 
1-50 drill/50 swim 
2-25 drill/25 swim 
...rest 30 sec.

Cool-down
OYO – 5 mins