Bit of Everything:
Warm-up:
500 m (200 swim; 100 stroke drill; 200 kick)
1 min apart
3x(200 easy, 100 hard kick)
15 sec apart
Main Set:
4x300(100 fast 100 easy 100 fast)
1 min rest
4x50 free
Warm-Down:
6x50 drills
100 freestroke with breastkick
Total Distance: 3200 m
http://www.swimmingworldmagazine.com/swim-cgi/
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