Workout

Warm-up (1000)
400 swim 
400 (25 drill/25 stroke) 
200 kick   

Set(800) 
Pull 4 x 200 on 3:00
...100 moderate/100 solid
…descend 1-2

Set (600)
6 x 100 with fins on 1:45 
…1-75ez swim-25fast kick 
…2-50ez swim-25-fast kick-25ez swim
…3-25ez swim-25fast kick-50ez swim 
…4-25fast kick-75ez swim
…5-50 fast kick-50ez swim
…6-100 fast kick

Set (900)
Swim choice 12 x 75's on 1:00 
...descend 1-4
…fins ok
 
Cool-down (200)
200 EZ choice