Workout

Warm-up (1600)
8 x 200 
...1-swim, 2-drill, 3-kick, 4-stroke 
...repeat 
…rest 20 sec.

Set (800)
4 x 50 choice - 90% effort on 1:00 
EZ 100 
4 x 50 choice - MAX effort on 1:30 
100 EZ 
4 x 25's 80% effort - on 1:00 
100 EZ 

Set (400)
400 swim 
...build each 100 
...choice of equipment 

Cool-down (200)
200 EZ