Mix it Up

from UCSD master's swimming (Sickie):
http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Mix It Up
Warm up:
2X (200 free-100 butterfly-100 kick)
12 x 50 (4=free, 4=stroke, 4=50s)
IM @:10 rest
Main Set:
6 x 200 free on BASE (Desc 1-3 & 4-6)
8 x 75 (25 kick- 50 swim choice) @:10 rest
4 x 100 choice FAST @ ez 50 swim between each
Warm down:
- 100 swim-100 kick- 100 drill- 100 swim
Total Distance: 3800m