Workout

Warm-up (900)
300 swim 
300 kick 
300 drill 

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

Set (400)
4 rounds
4 x 25 free on :40 
…25 FAST/25 easy-long stroke
...rest 1 min.

 
Cool-down (400)
400 EZ choice of equipment