Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 kick

Set (800)
2 rounds
200 free on 3:00 
4 x 50 on :50
… free
… 25 stroke/ 25 free
… 25 fast/25 ez
… ez

Set (1200)
16 x 75
…1 build on 1:20
...1 build- 1 fast 1:20/1:10
...1 build- 2 fast 1:20/1:05
...1 build- 3 fast 1:20/1:00
...1 build- 4 fast 1:20/:55
…1 EZ

Set (1000)
4 rounds
75 moderate - free on 1:15  
2 x 50's build - free on :45  
3 x 25's choice ALL OUT on :30  

Cool-down (200)
200 ez