Workout

Warm-up (600)
600 EZ to Moderate 

Set (800)
4 x 200 (rest 30) 
1-swim, 2-drill, 3-kick, 4-stroke/IM 

Set (400)
Pull 400 free 
…4th and 8th 50 5 cb 

Set (900)
3 rounds
6 x 50 choice – on 1:30 
...1,3,6 - FAST/RACE 
...2,4 and 5 EZ 

EZ 100 

Cool-down (400)
400 EZ swim/kick choice