Workout

Warm-up (1000)
400 choice swim  
300 kick 
200 IM (25 drill, 25 swim) 
100 free 

Set (500)
10 x 50's on 1:00 
...25 stroke /25 free  

Set (900)
12 x 75's on 1:15
...50 HARD/25 ez

Set (600)
6 x 100's pull on 1:30 
…3 cb

Set (600)
3 x 200 (rest 20 sec.) 
...(200) 100 kick/100 sprint
...(200) 50 kick/50 sprint
...(200) 25 kick/25 sptint

Cool-down 
OYO