Workout

Warm-up (600)
400 free
200 kick

Set (700)
2 rounds
2 x 75 on 1:15 
...Breathing 3,5,7  
4 x 50 on 1:00
...Reduce Stroke Count by 1 each 50  

Main Set (1500)
3 rounds
2 x 100 on 1:30
4 x 50 on 1:00 
...Drill/Swim Stroke  
1 Broken 100 @ 90-100% Effort
...75 Freestyle w/:10 rest

Cool-down (400)
200 kick
200 swim