Swim: Middle-Distance Dream Workout

I'm a little behind in writing these up, but here's last Saturday's Masters Workout. This one is aimed at the middle distance of 500 - 800 yards, perfect for tuning up for your spring Sprint triathlons. The key to this workout is picking a tough interval for the broken 500 ladder in the main set. You want to pick an interval that roughly matches your 500 pace, with a little rest. So if you normally swim a 500 on a 1:20 per 100 pace, pick an interval pace of 1:30, which means you'll do the 50s on the :45, the 100s on the 1:30, and the 200 on the 3:00. There is no rounding up in this main set, it should be continuous at a strenuous distance pace.

Warmup:
Swim 300, Kick 100, Swim 200, Pull 200
8 X 50 swim, IM Order (if you can't do the full strokes yet, do IM drills)
6 x 75: 25 Kick (no board), 25 Drill, 25 Swim

Main Set:
2 X
(50 - 100 - 200 - 100 - 50 Free
4 x 100 Odd DPS Pull, Even Kick
)

6 x 75: 25 Hard, 25 Cruise, 25 Hard (the Hards should be ALL OUT)

Cool Down:
100 EZ

4,000 yards