Swim Workout #8

Warm-up:
400 Swim
3 x 150 (Pull/Kick/Swim by 50)
Rev Set:
8 x 25 Build Free
6 x 50 Free (1 breath down, 2 breaths back)
8x 25 Build Non-Free
6 x 50 UW Kick/Dolphin K on back by 25
Main Set:
50 Easy Free
100 Moderate Free
150 Hard Free
...............(Rest 1:00)
100 Easy Free
150 Moderate Free
200 Hard Free
...............(Rest 1:00)
150 Easy Free
200 Moderate Free
250 Hard Free
...............(Rest 1:00)
200 Easy Free
250 Moderate Free
300 Hard Free
Drill Set:
12 x 25
.........odd = Freestyle Drill
.........even = Specialty Stroke Drill
Cool Down:
150 Easy........................................4400 Yards Total