Workout

Warm-up (600) 
600 free (every 3rd 50 back) 

Set (900)
500 pull 
400 kick 

Set (1000)
400 moderate
300 solid
200 harder 
100 FAST 
rest 20 sec. between swims 

Set (500)
10 x 50's on 1:30 
...25 free/25 FAST stroke 

Cool-down (200) 
200 EZ drill w/fins