Workout

Warm Up (600)
3 rounds
50 free/50 nonfree/100 kick

Set (600)
8 x 75(50) on 1:15
…25 kick/50 swim

Set (400)
4 x 100(75) on 1:30
…descend 1-4

Main Set (1400)
10 x 50 free 
…2 rounds (4 on: 40/ 1 on 1:00)
2 x 100(75) on 1:15
Rest 1 min.
Repeat 2 times

Set (400)
400 kick
…25 free/25 fly

Cool Down (200)
200 EZ