Workout

Warm-up 
300 swim 
300 kick 
300 pull 

Set 
12 x 100's or 75's free 
…1-4 on 1:25 
…5-8 on 1:20 
…9-12 on 1:15 

Set 
400 kick w/fins
then… 
4 x 25 sprint kick - no fins on 1:00 

Set 
3 (4 x 50's) choice on 1:00 
…each round-same stroke 
1-moderate 
2-2nd 25 harder 
3-FAST 

Cool-down Set 
8 x 25 together swim 
moderate to EZ