Workout

Warm-up (800)
4 x 100 KLRS 
(25 kick, 25 left arm only, 25 right arm only, 25 swim) 
400 pull - 5cb 

Set (1200)
8 x 150's on 2:30 (descend 1-2) 
…1-2 50 free-50 fly-50 free 
…3-4 50 free-50 back-50 free 
…5-6 50 free-50 breast-50 free 
…7-8 All free 

Set (800)
2 rounds
8 x 50’s on :50 
…odd moderate 
…even HARD 

Cool-down (600)
200 Kick
200 swim moderate 
200 EZ choice