Workout

Warm-up (600)
2 x 100 on 1:45 …descend 1-2 
Pull 300 …breathing every 5 strokes 
100 IM … drill 

Set (400)
Kick 8 x 50’s on 1:30 
…second 25 faster than first 

Set (1600)
6 x 100 choice 
…build first 50 and last 50 solid 
EZ 100 
6 x 50 on 1:30 
…choice stroke 
…odd build to 60%
…even build to 90%
300 pull (fins and paddles) moderate 
3 x 100 stroke - descending 1-3 on 2:00 

Warm-down 
200 moderate 
200 EZ