Workout

Warm-up (800)
200 free 
4 x 50 kick (descend 1-4) 
200 drill 
200 swim (second 100 faster than first) 

Set (1200)
16 x 75 free 
...hold best 50 time +30 sec.
...on 1:30 

Pull-set (500)
2 x 250 (3 cb) 
…max distance per stroke 
...rest 1:00 between) 

Set (300)
6 x 50’s on 1:00
…odd HARD – ALL OUT RACE
…even moderate to EZ

Warm-down (200)
200 ez choice