Workout

Warm-up (600)
600 swim
…every 3rd 50 non-free

Set (300)
300
...Kick/Swim 
...alternate kick and swim by 25’s

Set (800)
Swim 8 x 100 on 2:00
…odd’s 50 drill/50 DPS
…even’s build to race pace

Set (500)
Swim 10 x 50’s on 1:00
…descend 1-4, 6-8, 
...last 2 on 2:00…race pace

Set (600)
Pull 600
...5cb

Warm-down (200)
200 EZ