Workout

Warm up (900)
4 x 100 free (rest 10 sec.)
2 x 50 kick (rest 5 sec.)
400 pull

Set (600)
4 x 75 on 1:20 as follows:
...25-no breath  
...25-kick on back
...25-fast
6 x 50 drill on 1:00

Set (1500)
8 x 100 on 1:30 
...descend 1-4 
50 easy
4 x 100 on 2:00
...descend 1-4 
50 easy
4 x 25's on :30  
...FAST

Cool-down (200)
200 EZ choice