Workout

Warm-up
400  choice

Pre set
2(3 X 150's on 2:45/or 3:00)
1- swim
2- 50 kick, 100 swim
3- 100 Kick, 50 Swim

Main set
3 X 400 broken
150 strong pace on 2:30
2 X 100's picking up speed @ 1:25
50 fast on :45

EZ 100 between each 400

4 X 50's on 1:00
...moderate to EZ