Holiday workout

For those of you who would like a workout for over the long weekend:

W/U:
300 swim
200 pull
100 kick
100 fist/swim
100 6kicklayout/swim

Stroke Set;
8x25 on 10sec rest
odd=armpit drill
even=Distance per stroke

Main Set:
Attempt to maintain solid pace on all 50's
-very easy on recovery 50's between sets

4x50 on :20 sec rest
50-easy kick or back stroke :15 sec
4x50 on :15 sec rest
50-easy kick or back stroke :15 sec
4x50 : 10 sec rest
50 easy kick or back stroke :15 sec rest
4x50 :5 sec rest

Cooldown:
200pull
200 swim-no free