3050 Yards (Evening Workout)

600 warm-up 100 free/50 non-free
4X25 sprint free :25
8X75 free/non-free/free 1:30
4X25 sprint free :25
8X50 25 underwater kick/25 moderate swim 1:00
10X75 25 sprint/50 easy rest 10 sec.
400 pull 3/5/7 breathing pattern
100 easy