Perfect Mix

Perfect Mix
Warm-up:
4x200 SKPS (50 Swim/ 50 Kick/ 50 pull/ 50 swim) nice'n easy IM order
Rest 15 seconds between each one
12 x 50 IM order first 25 drill, second swim
Main Set:
4 x 100 Free @ 30 sec rest
3 x 75 Free (3,5,7 breathing) @ 15 sec rest
2 x 50 Free all out @ 15 sec rest
Do set 3x
Warm-Down:
200 swim, 200 kick
Easy pace, stretching out
Total distance: 2575 m

http://www.swimmingworldmagazine.com/swim-cgi/