Workout

Warm-up (800)
2 x 100’s swim on 1:45 
…50 free/50 stroke 
12 x 50 on 1:10 
…25 swim/25 kick
 
Set (2100)
300 pull (or 200) on 5:00 
2 x 200 swim on 4:00 (80%) 

300 pull (or 200) on 5:00   
4 x 100 swim on 2:00 (85%) 

300 pull (or 200) on 5:00   
8 x 50’s swim on 1:00
…odd moderate/even HARD - 90%

Cool-down (300)
300 moderate to EZ 
…25 kick/25 swim