Workout

Warm-up (1000)
500 swim 
500 kick 

Set (400)
Pull 5 x 100 on 1:40 
...50 drill/50 swim 

Set (200)
4 x 50 kick on 2:00 
...HARD 
...NO FINS 

Set (900)
12 x 75 free on 1:10  
...hold pace 
...80-85% effort 
...1 min. rest after 6 

Set (300)
300 pull (5cb) 

Warm-down (200)
100 moderate choice 
100 EZ kick