Workout

Warm-up (1000)
400 free 
300 kick 
200 drill 
100 kick 

Set (1000)
10 x 100(75) choice on 1:40 
...50 moderate/50 hard 

Set (500)
20 x 25's on :30 
2 HARD/2 EASY-long strokes 
rest 1:00 after 10 

Set (500)
500 pull (3cb) 

Warm-down (200)
2 x 100 
...moderate to EZ 
...choice stroke/equipment