Workout

Warm-up (600)
600 swim
…every 3rd 50 non-free

Set (300)
300
...Kick/Scull/Swim 
...alternate kick and scull/swim by 25’s

Set (800)
Swim 8 x 100
…odd’s 50 drill/50 DPS
…even’s build to race pace

Set (500)
Swim 10 x 50’s on 1:00
…descend 1-4, 6-8, last 2 on 2:00…race pace

Set (400)
Pull 400
...last 200 5cb

Warm-down (400)
200 moderate
200 EZ
…choice of equipment