Workout

Warm-up (1000)
1000 reverse IM 
…100 drill-100 kick-50 swim 

Set (400)
8 x 50's on 1:00
25 easy/long strokes - 25 HARD 
200 EZ choice 

Set (400)
8 x 50's stroke   
Hard to first red marker +4 strokes 
EZ to the wall - good strokes 

Set (300)
300 moderate pull 

Warm-down (100)
100 EZ choice