Workout

Warm-up (800)
4 x 200 
1-swim
2-drill 
3-kick 
4-pull (no paddles)


Set (600) 
8 x 50's on 1:15
...descend 1-4, 5-8
...to 80% effort 
EZ 200 
...drill/swim 

Set (400)
4 x 100's choice  
...rest 10-15 sec.
...75% pace

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