Workout

Warm Up (600)
400 swim
200 pull
...breathe every 3,5,7,5

Set (400)
10 x 50 on 1:00
…take 7 strokes then kick rest of length

Set (600)
100 on 1:30
2 x 50 swim on :45
100 on 1:30
2 x 50 alt kick, swim on 1:00
100 on 1:30
2 x 50 alt Swim, stroke on 1:00

Set (1500)
3 rounds
150 moderate on 2:15
150 on 2:20
…50 stroke, 50 kick, 50 free 
150 build on 2:00
50 easy on 2:00

Cool-down (200)
200 EZ