WARM UP: Swim 300 Kick 200 Pull 200

SET I: Use a moderately easy interval throughout Set I
   Swim 6 X 25 - FREE
   Set a comfortable stroke count per 25
     3 X 50 - Set a pace at that stroke count
     6 X 25 - Same stroke count as before
     2 X 75 -
     Same stroke count and same pace as the 50s

     6 X 25 - Same stroke count as before
     (TAKE EXTRA 30 SEC REST)
     1 X 150 - Same pace and stroke count as 75's
     100 EZ

SET II: Pull 300-200-100
      Increase speed as distance shortens

SET III: 12 X 50 Doing 4 sets of these three 50s:
     50 of 1st Stroke
     50 with 25 of 1st stroke and 25 of a 2nd stroke
     50 of 2nd stroke

SET IV: Pull 100-200-300
     Increase speed as distance gets longer

Warmdown 100 easy