Workout

Warm-up (600)
…Swim 300, 200 kick,
100 Drill 

Set (300)
6 x 50 on 1:30   
...25 scull/25 kick 

Set  (400)
400 Pull (no buoy)
…MAX DPS

Set (600)
Swim 4 x 100 on 2:00
...choice
…then 50 EZ
200 moderate choice

Set (200)
4 x 50 on 1:45
...15m Sprint then EZ
...from a dive

Cool-down (400)
400 choice
...Moderate to EZ