Workout

Warm-up (600)
400 free 
200 IM kick 

Set (600)
12 x 50's on 1:00
…25 drill/25 swim 

Set (900)
6 x 150 on 3:00 
#1 and 4 all free 
#'s 2,3,5,6 last 50 stroke (no free) 

Set (600)
600 pull 
…300 moderate/300 solid effort 

Set (400)
400 choice kick (50 easy/50 HARD) 

Cool-down (100)
100 EZ