Workout

Warm-up (1000) 20 mins
5 x 200 
1-swim
2-drill 
3-kick 
4-pull (no paddles)
5-IM 

Set (400) 
8 x 50's on 1:15 
...descend 1-3 
...to 90% effort 

Set (200) 
4 x 50's on 1:30
…25 SPRINT/25 EZ

Set (600)
6 x 100's choice on 2:00
...75% pace

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