Workout

Warm-up (800)
400 free 
200 IM drill 
200 IM swim 
 

Set (1000)
20 x 50's on :50 or 1:00 
...1-3 moderate pace or build 
...every 4th HARD on 1:00 

Set (600)
5 x 200 on 3:00 
...right breathing down (50) 
...left side breathing back (50) 

Set (400)
400 fin set
...50 FAST kick/50 EZ swim 
...w/fins 

Cool-down (200)
200 EZ choice