Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (600)
12 x 50 
1-6 free on 1:00 
...descend 1-3 
7-12 stroke on 1:15 
...descend 1-3 

 
Set (500)
4 rounds
4 x 25 free on :40 
…25 FAST/25 easy-long stroke

Set (400)
Pull 400
..5cb

Cool-down (400)
400 EZ choice of equipment