Workout

Warm-up (600)
4 x 150 
…swim, kick, drill, swim

Set (1500)
15 x 100 pace on 1:45 
...60-70% effort 

Set (500)
8 x 50 pull on 1:00 
...moderate/3 cb 

EZ 100 

Set (300)
6 x 50 fly/free on 1:05

Warm-down (200)
4 x 50 choice   
Moderate to EZ