Workout

Warm-up (800)
400 free 
200 kick 
200 non-free 

Set (800)
4 x 200 (or 150's) pull on 3:00 
...50 stroke/150 free 

Set (1100)
10 x 100 (or 75's) free on 1:30 
...odd 100's -moderate 
...even 100's - HARD 

EZ 100 swim

 
Cool-down (400)
400 with fins 
...50 kick/50 swim