Workout

Warm-up (1400)
500 drill (25 free/25 stroke) 
400 choice stroke 
500 kick choice 

Set (1800)
400 swim 
…25 free/25 stroke- r:30
4 x 50 stroke on 1:00 
…d1-2 

300 swim (25 free/25 stroke) r:30
4 x 50 free on :50 
…d1-4 

200 swim (25 free/25 stroke) r:30 
4 x 50 stroke on :55 
…d1-2 

100 free on 1:30
4 x 50 free on :45 
…d1-4 

Cool--down
200 EZ