Workout

Warm-up (800)
800 reverse IM
…100 drill/50 kick/50 swim

Set (600)
3 x 200 rest 15-30 sec
1-drill 
2-kick 
3-pull (no paddles)

Set (600) 
8 x 50's on 1:15
...descend 1-4
...to 90% effort 
EZ 200 swim 

Set (400)
2 rounds
4 x 50's choice on 1:30 
...RD 1 - 25 FAST/25 EZ 
...RD 2 - 25 EZ/25 FAST

Practice Relay Exchanges

Cool-down (200)
200 choice 
...moderate to EZ