Workout

Warm-up: (400)				
400 swim 
...75 Free, 25 drill			
				
Kick Set: (450)			
6 x 75 @ 1:50 
...50 EZ / 25 Fast		
...25 EZ / 50 Fast
...75 Fast, repeat		
					
Drill Set: (200)			
4 x 50 on 1:00		
 		
Set: (400)			
4 x 100 Pull on 1:45		
...Breath every 2,4,6,8 per 25 on each 100		
				
Set: (2000)
In each round, 2nd swim faster than 1st		
:30 rest between each				
2 x 400 			
2 x 300 			
2 x 200 			
2 x 100 			

Cool Down (150)			
150 Choice
...moderate to EZ