Workout

Warm-up (1200)
2 x 600
…#1 - every 4th 25 stroke
…#2 - every 4th 25 kick

Set (600)
12 x 50 drill/swim on :50/1:00 (keep good form) 
…25 drill/25 swim - finish w/turn 

Set (900)
12 x 75's pull on 1:10 
…d1-4

Set (500)
20 x 25's on :30 
odd - good form - Max. DPS - streamline past flags 
even - hard 80% effort - finish w/fast turns 

Cool-down (200)
200 moderate to EZ 
50 kick/50 swim